Strengthen the back of your body after 50 | Posterior chain strength + mobility

If your hamstrings feel tight, your lower back feels stiff, or you struggle to hinge well in a deadlift — this posterior chain session is for you. The “back of the body” (glutes, hamstrings, and back extensors) is a foundation for strong walking, safer lifting, better posture, and a body that feels capable. In this workout we combine mobility + strength with a simple assess → drill → reassess approach, so you can feel the difference in your movement straight away. Assess (your before/after tests) Deadlift/hinge position (how easily you can find a strong hinge) Backbend/extension (how available extension feels for your spine and hips) The drill (to improve your output) We use an infinity walk vestibular drill to help organise balance, coordination, and body awareness — then we retest the hinge and backbend to see what changes. Strength work (posterior chain focus) Deadlifts with weights Single-leg deadlifts Bridge Squats Superman (with an added divergence drill to improve control and extension) What you need: a heavy dumbbell or a kettlebell (choose a load that feels controlled), plus a clear space. Keep a wall or chair nearby if you want support for balance. You’ll also need a pen and two targets to put on the floor for your infinity walk e.g. balls or pieces of paper. How it should feel: strong, steady effort through glutes/hamstrings and back - not sharp pain. Move slowly, keep the range comfortable, and prioritise control over depth. If you have significant dizziness/vertigo, recent concussion, worsening back pain, or symptoms that concern you, please get individual guidance before doing vestibular drills or loaded hinge work. Sign-up to my regular online Pilates and Strength classes: https://www.happybodypilates.co.uk/on... Sign up to my 8-week Strength Programmes: https://www.happybodypilates.co.uk/on... SIgn up to my newsletter: https://www.happybodypilates.co.uk/jo... Get the 5-test Independence Check Can your body still do the things that keep you independent after 50? I’ve put together a FREE 15-minute strength check - five simple tests reveal whether your body is ageing well after 50 - and give you guidance for what to build next. Get it here: https://subscribepage.io/dRc497 If you want a progressive plan that builds this kind of strength safely over time (so lifting, walking, and posture feel easier), this is the kind of foundation we build inside Strength Foundations. Join the waitlist for Sep: https://www.happybodypilates.co.uk/on... Get in touch: [email protected]   / happy_body_pilates     / happybodypilateswithkerry   +44 7976461342 EXERCISE DISCLAIMER: Always consult your doctor or healthcare provider before beginning any new exercise programme, especially if you have injuries, medical conditions or concerns. Follow all movements at your own pace and stop immediately if you feel pain, dizziness or discomfort. You are responsible for exercising within your own limits and modifying when needed. #posteriorchain #deadlift #hamstrings #glutestrength #strengthafter50 #vestibular #neuro