Shoulder Stabilization – CHECK

Core Stabilization – CHECK

Posterior Chain Firing Pattern….. ALMOST CHECK!


You may be wondering, what the H-E-double hockey sticks, is “posterior chain firing pattern”, that’s okay! Because in less than 5 minutes we are all going to be pros at this technique!


The chain consists of the muscles used to extend the leg at the hip ie. Hamstrings, Glutes and Lower back. These muscles are important to the body while walking, running, climbing stairs, lifting, crouching and more.


So, yes Kelsey my muscles fire when I do all those activities, so WHAT is the issue? Well my fine friend, the issue is/ may be, the order in which these muscles are firing in. Therefore, before we do anything else, we need to see what order our muscles are firing in right NOW.


To do this, you are going to need a partner! THEN, lay on your stomach (arms down, face on a pillow, if you don’t you are already starting out by firing the back muscles, so relax), your partner is going to place their fingers on the right side first, touching the lower back- above the posterior hip bone, glutes –mid cheek, and hamstrings – mid thigh. Now, they need to cooooncentrate.

Posterior Chain Activation

Fig 1: Finger Placement

When ready your partner will ask you to lift the right foot off the ground ~1-2 inches, than lower it back to the floor. Whilst doing this motion slowly and as many times as your partner needs; they will be feeling which muscles they think are firing 1st, 2nd, 3rd, or together. (You may want to write this down)


Got it? Now do the same with the left side please.


Now that you have your current firing pattern we are going to “fix it” (assuming it differs from the order I am about to tell you)


  1. Glutes
  2. Hamstrings
  3. Back


Again, your partner is going to place their fingers in the previously mentions locations and help you to fire one muscle at a time. You get to concentrate!


They will cue you to squeeze your bum cheeks together, but not too hard, if you go too hard you will fire the hamstrings and back. You may need to practice a few times, squeeze > release > squeeze > release.

Next is Hamstrings, so get that butt clenched and try to get your hamstrings to fire now, no need to lift your leg yet, we don’t want your back to brace you before you have taught the hamstrings how to fire.

Practice, practice, practice.

Lastly, you lift, allowing your lower back to flex, bracing your pelvis as you do so.



Wait a second, why do we do this???


WELL, becaaause, if for instance your lower back is firing first, it is doing the most work, even if there are multiple muscles in the back, this group is not as strong as the glutes or hamstrings. So, unfortunately, if your lower back is first, they are being overworked, resulting in fatigue, and therefore, potentially tight lower back muscles.

If the hamstrings are first, you could be feeling knee or hip pain as well.

IN CONCLUSION, when you are lifting, climbing stairs, running, walking, etc, CLENCH THOSE BUTT CHEEKS!



If you or one of your friends suffers from low back, hip or knee pain please share this information with them.


Want to know more about how to protect your body from injury?

  • Visit Achelois Sports and Athletic Therapy in Invermere, BC
  • OR/ Look up who your local Athletic Therapist is; this information can be found at .


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s