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Best Advanced Hamstrings Workouts With Pvc Pipe

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About

This advanced workout focuses on targeting the hamstring muscle group, critical for both knee flexion and hip extension.

Exercises in this routine incorporate the use of PVC pipes—lightweight and versatile tools ideal for enhancing mobility, stretching, and skill development without the added weight of a barbell.

Designed for individuals with more than four years of consistent weightlifting experience, these movements are complex and tailored to experienced lifters who can manipulate higher repetitions and resistance securely and effectively.

Participants should evaluate their individual capabilities and consider factors such as height, weight, and experience to optimize the execution of these exercises.

By integrating advanced techniques, this workout enhances both strength and overall functionality of the posterior chain.

The 2 Best Advanced Hamstrings Exercises with PVC Pipe

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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. Balance Trainer Single Leg Kneeling Good Morning

    Balance Trainer Single Leg Kneeling Good Morning demonstration video — proper form for this exercise.
    SETS LOGGED
    11,228
    Hamstrings Strength
    92 mScore
    Hamstrings
    Photo of PVC Pipe
    PVC Pipe
    Photo of BOSU® Balance Trainer
    BOSU® Balance Trainer

    The Balance Trainer Single Leg Kneeling Good Morning is a challenging exercise that focuses on one leg at a time. It helps improve balance, strength, and mobility while using a Balance Trainer for added difficulty.

    How to do it

    1. Kneel on one leg on the dome of the Balance Trainer.
    2. Extend the other leg out to the side, keeping the foot flat on the floor.
    3. Rest a balance bar across your shoulders.
    4. Bend at the hips, lowering your chest toward the dome while pushing your hips back.
    5. Return to the starting position by hinging back up.
    6. Keep your core tight and back straight throughout the movement.
    Sets, Reps, Weight
    1
    9reps
    2
    9reps
    3
    9reps
    4
    9reps
    Full Video & Instructions

  • 2. PVC Hang Clean

    PVC Hang Clean demonstration video — proper form for this exercise.
    SETS LOGGED
    465
    Hamstrings Strength
    59 mScore
    Hamstrings
    Photo of PVC Pipe
    PVC Pipe

    The PVC Hang Clean is a technique exercise using a PVC pipe to practice the form of the hang clean. It helps beginners improve their muscle memory and form, making it a great warm-up or practice for more advanced lifters.

    How to do it

    1. Hold the PVC pipe with both hands, wider than shoulder-width, using an overhand grip.
    2. Stand with your feet slightly wider than shoulder-width and engage your core, keeping your back straight and chest up.
    3. Hinge your hips back until your chest is over the pipe, with the pipe just above your knees.
    4. In one fluid motion, extend your legs, driving your hips forward—engage your quads, glutes, and hamstrings.
    5. As you stand up, rise onto your toes and pull the PVC pipe to your chest by engaging your back and shoulders.
    6. Bend your legs and catch the PVC pipe in a front rack position, with elbows pointed forward beneath the pipe.
    7. Stand up straight, then lower the PVC pipe back to the starting position.
    Sets, Reps, Weight
    1
    9reps
    2
    9reps
    3
    9reps
    4
    9reps
    Full Video & Instructions
Best Advanced Hamstrings Workouts With Pvc Pipe | Fitbod Workout Generator