There are several exercises dedicated to working the posterior chain. However all of them are designed to work either the concentric or eccentric movement pattern. None of which offer an isometric contraction for an extended period of time.
The only hint at any sort of isometric work i have seen during a posterior chain exercise would be a pause at the bottom of a glute/ham raise, or a pause at the bottom of a slideboard leg curl. Both of these small tweaks to the exercise offer a challenge to really test your body’s ability to stabilize at the end range of motion.
The other problem with all of the posterior chain exercises is that they only work your dynamic stabilizers. Similarly to how a stability ball rollout works your dynamic stabilizers of your core. We need an exercise for your body that works your static stabilizers similar to what a plank does for your core.
I call it the inverted plank. The name should speak for itself as to what the exercise entails. It is an isometric hold thats main target is the posterior chain and it also targets static stabilization of the hips.
Think of the end range of a slideboard leg curl. The point where your legs are fully extended out and your butt is hovering about 2 inches above he floor. I don’t know about you but for me this is the most difficult part of the exercise. So in an attempt to make the exercise more of a static movement I decided to take the slideboard out of the equation and perform the isometric hold on the floor.
The exercise is very simple to set up and offers some amazing benefits that you will not get from any other exercise.
Simply lay supine on the floor with your feet about shoulder width apart, and your hands at your side palms facing up.
From here you will bend your knees ever so slightly as to allow your heels to dig into the floor.
Squeeze your glutes as hard as you can and drive your hips up off the floor as high as you can. Just make sure your upper body stays in a neutral position (i.e. don’t have any excess arch in your back and don’t push your chest up in whats known as rib flare).
Give it a shot and let me know what you guys think!