Anterior Chain
The group of muscles running along the front of the body, including the quads, hip flexors, abs, and chest.
Updated
The anterior chain encompasses the muscles on the front of the body: tibialis anterior, quadriceps, hip flexors, rectus abdominis, obliques, pectorals, and anterior deltoids. These muscles are responsible for knee extension, hip flexion, trunk flexion, and pushing movements. While important, the anterior chain is often overdeveloped relative to the posterior chain in recreational lifters, leading to postural imbalances. Balanced programming should address both chains equally.
Examples
- Squats emphasising quadriceps
- Bench press for chest and anterior deltoids
- Leg raises for hip flexors and abs
Related Terms
Exercises that train the quadriceps
148 exercises in the library target the quadriceps as their primary muscle.
Common questions
What is Anterior Chain?
The group of muscles running along the front of the body, including the quads, hip flexors, abs, and chest. The anterior chain encompasses the muscles on the front of the body: tibialis anterior, quadriceps, hip flexors, rectus abdominis, obliques, pectorals, and anterior deltoids.
What exercises train the Anterior Chain?
Good options include All Fours Quad Stretch, Alternate Leg Diagonal Bound, Backward Drag, Barbell Full Squat, Barbell Hack Squat. Each links to a step-by-step guide with demonstration images.
What are examples of Anterior Chain?
Squats emphasising quadriceps; Bench press for chest and anterior deltoids; Leg raises for hip flexors and abs.
Put it into practice
12-Week Muscle Building · £29
A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus