PVC Pipe Good Morning
A hip hinge drill using a PVC pipe to teach spinal alignment, targeting the hamstrings and glutes to improve deadlift mechanics and posterior chain mobility.
About Exercise
Equipment
Others
Difficulty
2/5 • Beginner
Primary Muscle Groups
Hamstrings
Secondary Muscles
Abs, Adductors
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
9/10Biceps Femoris, Semitendinosus, Semimembranosus
Glutes
7/10Glute Max
Lower Back
6/10Erector Spinae
Abs
4/10Adductors
3/10Adductor Magnus
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet shoulder-width apart. Place a PVC pipe vertically along the spine, maintaining contact with the head, upper back, and sacrum.
- Brace your core and maintain the three points of contact with the pipe.
- Push your hips back to initiate the hinge.
- Lower your torso forward while keeping a slight bend in the knees.
- Descend until you feel a stretch in the hamstrings.
- Drive through the heels to return to the starting position.
- Squeeze your glutes at the top.
Coaching Tips
Form Cues
- Three points of contact
- Hips back
- Soft knees
- Neutral spine
- Proud chest
Breathing
Inhale as you hinge forward; exhale as you return to standing.
Tempo
3-1-1
Range of Motion
Hinge until the torso is near parallel to the floor or hamstrings limit depth, ensuring the pipe stays in contact.
Safety
Safety Notes
- Stop if you feel sharp pain
- Do not force range of motion
- Keep movement controlled
Spotting
No spotter required; use the pipe for tactile feedback.
Common Mistakes
- Losing head contact
- Rounding lower back
- Squatting instead of hinging
- Locking knees out
When to Avoid
- Acute lower back injury
- Hamstring strain
- Severe hip stiffness
Flexibility Needed
- Adequate hamstring flexibility
- Hip hinge competency
- Ankle dorsiflexion for stance
Build Up First
- Understand basic hip hinge
- Can maintain neutral spine standing
Also known as
PVC Hip Hinge, Stick Good Morning, Dowel Good Morning, PVC Posterior Chain Drill
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