How to do a PVC Good Morning
Reviewed by Jim Parker, CPT, B.A. Kinesiology
PVC Pipe
Workouts with PVC Good Morning
Target muscles worked
Instructions for Proper Form
PVC Good Morning is a bodyweight variation on the more standard Good Morning. Like other Good Morning variations, this compound exercise primarily targets the hamstrings, glutes, and lower back. The use of a PVC pipe helps to ensure proper form by giving you a lightweight guide. This variation is excellent for beginners learning the movement, and for warming up more advanced lifters without adding significant weight.
- Stand with your feet as wide as comfortably possible with toes pointed slightly outward.
- Set the PVC pipe on your back just below shoulder height and grab ahold outside shoulder-width.
- Brace your core and simultaneously hinge at the hips and push the hips back, keeping lower legs perpendicular to the floor and without locking the knees.
- Maintain a flat back and feet firming on the ground throughout the movement and continue to lower the torso toward the ground until a stretch is felt in the hamstrings.
- Press into the feet and drive the hips forward to reverse the movement, using the hamstrings and core to stand upright.
Alternatives & Variations to PVC Good Morning
1. Hip Hinge
13.7 mSCORESWAPPED 75 TIMESHip Hinge is a fundamental movement pattern that primarily targets the glutes and hamstrings. This is a compound exercise that emphasizes proper form and mechanics which are critical for many other strength training exercises like Deadlifts and Good Mornings. This movement helps improve hip mobility and stability, and is a vital component for building a strong and resilient posterior chain.
2. Leg Swing
12.7 mSCORESWAPPED 66 TIMESLeg Swing is an effective dynamic stretch that primarily targets the hip flexors and hamstrings. This compound exercise involves swinging your leg forward and backward, or side to side, maintaining controlled movement as you progress through the range. It’s an excellent warm-up exercise to improve mobility, flexibility, and coordination, making it easier to prepare for more intense lower body workouts.
3. Good Morning
90.4 mSCORESWAPPED 39 TIMESGood Morning’s are a compound exercise that primarily target muscles in the rear chain (backside of the body), but especially the hamstrings, and lower back. While this can be an effective exercise, there is some risk to performing this exercise with a loaded barbell on your back. If you’re unfamiliar with this exercise, try starting with a dumbbell variation as you learn the movement.
- Intermediate
- Hamstrings
- Squat Rack
- Barbells
4. Walkout
14.7 mSCORESWAPPED 22 TIMESWalkouts are a compound, bodyweight exercise that primarily targets your core, shoulders, and hamstrings. The exercise involves standing with your feet hip-width apart, bending over to touch the ground, walking your hands forward until you're in a push-up position, and then walking back to the standing position. This is a great exercise for improving strength, stability, and range of motion in your core and upper body.
5. Dumbbell Good Morning
63.8 mSCORESWAPPED 20 TIMESThe Dumbbell Good Morning is a strength exercise that focuses on the posterior chain, including the hamstrings, glutes, and lower back. Holding a dumbbell at chest level or placing two dumbbells on the shoulders, you hinge at the hips and lean forward with a straight back, then return to the starting position. This movement emphasizes hip mobility and back strength, improving posture and stability. It's a versatile exercise suitable for all fitness levels, offering a low-impact alternative to enhance lower back and hamstring flexibility and strength.
6. Inchworm
11 mSCORESWAPPED 16 TIMESInchworm is a compound, bodyweight exercise that targets your shoulders, chest, arms, and core. The movement involves bending at the waist, walking your hands out into a plank position, performing a push-up, and then walking your feet back towards your hands. This exercise helps improve upper body strength, core stability, and flexibility, making it an effective dynamic warm-up or conditioning movement.
7. Airplane
12.8 mSCORESWAPPED 14 TIMESAirplane is a bodyweight balance exercise that primarily targets the glutes, hamstrings, and lower back. By standing on one leg and extending your arms and opposite leg out, this exercise adds significant instability, helping to improve balance and muscle coordination. This is a great exercise for enhancing proprioception and functional strength, especially in stabilizing muscles.
- Intermediate
- Hamstrings
8. Walking Front Kicks
2.4 mSCORESWAPPED 13 TIMESWalking Front Kicks are a dynamic, compound exercise that primarily targets the hip flexors, quads, and hamstrings. By incorporating a walking motion, you also engage your core for stability and improve your balance and coordination. This exercise is excellent for enhancing flexibility and warming up the lower body muscles, making it a great addition to any warm-up routine or dynamic stretching session.
9. Kettlebell Good Morning
58.1 mSCORESWAPPED 12 TIMESA functional exercise targeting the hamstrings, glutes, and lower back. This exercise strengthens the posterior chain, improves hip mobility, and enhances spinal stability.
- Intermediate
- Hamstrings
- Kettlebells
10. Bear Crawl
6.1 mSCORESWAPPED 11 TIMESBear Crawl is a compound, bodyweight exercise that primarily targets the core, shoulders, and legs. By moving on all fours, you engage multiple muscle groups simultaneously while also enhancing coordination and stability. This exercise adds an element of cardio, making it a great way to build endurance and functional strength, with practical benefits for overall body control and movement.