Best Hamstrings Workouts With Pvc Pipe

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.

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.