Pistol Squat Program

Posterior Chain

This is the Posterior Chain workout from the Pistol Squat Program plan. It trains Hamstrings and Glutes across 6 exercises, and takes roughly 76 to 91 minutes.

You open with Nordic Curl while you are freshest, then work down the list. Most sets sit in lower reps for strength. Rest 3 to 5 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.

The workout

Exercise	Sets × Reps
Nordic Curl	3 × 10
Hip Thrust	4 × 6
Single Leg Glute Bridge	4 × 6
Hip Thrust	4 × 6
Fire Hydrant	3 × 10
Back Extension	4 × 6

Other workouts in this plan

Squat ProgressionPosterior ChainUpper & Core