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PVC Good Morning

PVC Good Morning

The PVC Good Morning is a versatile exercise that targets your lower back, glutes, and hamstrings. It is a compound movement that requires a PVC pipe and can easily be performed at home or in the gym. This exercise is a modified version of the traditional barbell Good Morning, making it more accessible to beginners or those who may not have access to a barbell. The PVC Good Morning is great for improving your overall posterior chain strength and flexibility. By keeping a neutral spine and hinging at your hips, you engage your glutes and hamstrings while also strengthening your lower back. This exercise can help build a strong and stable core, improve your posture, and enhance your athletic performance. When performing the PVC Good Morning, it's crucial to focus on maintaining proper form and technique. Keep your feet shoulder-width apart and grip the PVC pipe with an overhand grip, hands slightly wider than shoulder-width. With a slight bend in your knees, hinge forward at your hips, keeping your back straight and chest lifted. Lower the PVC pipe towards the floor, maintaining tension in your glutes and hamstrings. Rise back up by engaging your glutes and driving your hips forward. Remember, it's important to start with a lighter PVC pipe or even just bodyweight until you have mastered the movement and feel comfortable progressing to heavier weights. Always listen to your body and avoid any sharp pain or discomfort. The PVC Good Morning is an effective exercise to add to your routine for building strength, stability, and flexibility in your lower body.


  • Stand with your feet hip-width apart and hold a PVC pipe across your upper back, with your hands slightly wider than shoulder-width apart.
  • Engage your core and maintain a straight spine throughout the exercise.
  • Hinge forward from your hips while keeping your legs straight and your chest lifted.
  • Continue hinging forward until you feel a stretch in your hamstrings, but be careful not to round your back.
  • Pause for a moment at the bottom position and then slowly return to the starting position by extending your hips and pressing your glutes forward.
  • Repeat the movement for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the movement to avoid any strain or injury.
  • Start with a lighter PVC pipe and gradually increase the weight as you gain strength and stability.
  • Engage your core muscles by bracing them throughout the exercise.
  • Exhale as you lower the PVC pipe and inhale as you come back up to maintain good breathing technique.
  • Keep your back straight and avoid rounding your spine during the movement.
  • Ensure that the movement is initiated from your hips, not from your lower back.
  • Take your time to perform the exercise with control and avoid using momentum.
  • If you experience any pain or discomfort, stop the exercise and consult with a fitness professional.
  • Include PVC Good Mornings in your warm-up routine to loosen up your posterior chain before heavier lifts.
  • Consider incorporating variations of the PVC Good Morning, such as single-leg or banded versions, to target different muscle groups and add variety to your workouts.


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