Best Legs Workouts With Pvc Pipe
About
PVC pipes serve as an approachable tool for enhancing lower body workout routines.
These lightweight plastic implements are ideal for stretching, mobility exercises, and developing barbell techniques without the burden of added weight, assisting beginners in building foundational strength and skill for eventual barbell use.
The legs comprise six essential muscle groups—Glutes, Quadriceps, Hamstrings, Calves, Adductors, and Abductors—that are often trained together using compound exercises like Squats, Deadlifts, and Lunges due to their interconnected functionality in dynamic movements.
This workout plan, incorporating PVC pipes, targets the lower body effectively, making it suitable for beginners and those focusing on controlled technique improvement.
Workout 1
Glutes, Quadriceps, Hamstrings
Balance Trainer Balance Bar Hip Thrusters
15reps25reps35reps45reps55reps
PVC Overhead Squat Hold
10:1520:1530:15
Balance Trainer Single Leg Kneeling Good Morning
16reps26reps36reps46reps
PVC Hang Clean
18reps28reps38reps48reps58reps
Balance Trainer Bar Assisted Dome Squat
18reps28reps38reps
Balance Trainer Single Leg Glute Drop
16reps26reps36reps46reps
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Glutes, Quadriceps, Hamstrings
The 10 Best Legs Exercises with PVC Pipe
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. PVC Overhead Squat Hold
SETS LOGGED1,495Quadriceps Strength31 mScoreQuadriceps
PVC PipeThe PVC Overhead Squat Hold is a simple exercise that helps improve your squat form, stability, and flexibility. It focuses on the quadriceps, shoulders, and core while using a lightweight PVC pipe, making it perfect for beginners.
How to do it
The PVC Overhead Squat Hold is a simple exercise that helps improve your squat form, stability, and flexibility. It focuses on the quadriceps, shoulders, and core while using a lightweight PVC pipe, making it perfect for beginners.
2. Balance Trainer Balance Bar Hip Thrusters
SETS LOGGED28,910Glutes Strength90 mScoreGlutesPVC Pipe
BOSU® Balance TrainerThe Balance Trainer Balance Bar Hip Thrusters are a variation of the Hip Thrust that focus on strengthening the glutes. Using a Balance Trainer makes this exercise more dynamic and comfortable, enhancing muscle engagement while adding variety to your workout.
How to do it
The Balance Trainer Balance Bar Hip Thrusters are a variation of the Hip Thrust that focus on strengthening the glutes. Using a Balance Trainer makes this exercise more dynamic and comfortable, enhancing muscle engagement while adding variety to your workout.
Sets, Reps, Weight19reps29reps39reps49reps3. Balance Trainer Bar Assisted Dome Squat
SETS LOGGED3,971Quadriceps Strength63 mScoreQuadricepsBOSU® Balance TrainerPVC PipeThe Balance Trainer Bar Assisted Dome Squat is a squat exercise that uses a BOSU balance trainer to enhance lower body strength while building balance and coordination. The unique dome shape increases the difficulty, targeting stabilizing muscles for a stronger workout.
How to do it
The Balance Trainer Bar Assisted Dome Squat is a squat exercise that uses a BOSU balance trainer to enhance lower body strength while building balance and coordination. The unique dome shape increases the difficulty, targeting stabilizing muscles for a stronger workout.
Sets, Reps, Weight18reps28reps38reps48reps4. Balance Trainer Single Leg Glute Drop
SETS LOGGED4,455Quadriceps Strength73 mScoreQuadricepsBOSU® Balance TrainerPVC PipeThe Balance Trainer Single Leg Glute Drop is a lower body exercise that targets your glutes and hamstrings. By using a balance trainer, you engage more muscles for a tougher workout than regular glute bridges.
How to do it
The Balance Trainer Single Leg Glute Drop is a lower body exercise that targets your glutes and hamstrings. By using a balance trainer, you engage more muscles for a tougher workout than regular glute bridges.
Sets, Reps, Weight18reps28reps38reps48reps5. Balance Trainer Single Leg Kneeling Good Morning
SETS LOGGED11,228Hamstrings Strength92 mScoreHamstringsPVC PipeBOSU® Balance TrainerThe 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
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.
Sets, Reps, Weight18reps28reps38reps48reps6. PVC Snatch
SETS LOGGED164Quadriceps Strength83 mScoreQuadricepsPVC PipeThe PVC Snatch is a beginner-friendly version of the Snatch exercise using a lightweight PVC pipe. It helps improve your form and technique while working multiple muscle groups in an explosive movement.
How to do it
The PVC Snatch is a beginner-friendly version of the Snatch exercise using a lightweight PVC pipe. It helps improve your form and technique while working multiple muscle groups in an explosive movement.
7. PVC Hang Clean
SETS LOGGED465Hamstrings Strength59 mScoreHamstringsPVC PipeThe 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
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.
Sets, Reps, Weight18reps28reps38reps48reps8. PVC Jerk Press
SETS LOGGED109Quadriceps Strength9 mScoreQuadricepsPVC PipeThe PVC Jerk Press is a beginner-friendly exercise that helps you learn the Jerk technique while targeting your shoulders. Using a PVC pipe makes it easier to focus on your form and coordination without the weight of a barbell.
How to do it
The PVC Jerk Press is a beginner-friendly exercise that helps you learn the Jerk technique while targeting your shoulders. Using a PVC pipe makes it easier to focus on your form and coordination without the weight of a barbell.
9. PVC Clean and Jerk
SETS LOGGED159Quadriceps Strength66 mScoreQuadricepsPVC PipeThe PVC Clean and Jerk helps beginners practice the Clean and Jerk technique safely with a lightweight PVC pipe. This exercise builds strength in multiple muscle groups while focusing on proper form and technique without the risk of injury from heavy weights.
How to do it
The PVC Clean and Jerk helps beginners practice the Clean and Jerk technique safely with a lightweight PVC pipe. This exercise builds strength in multiple muscle groups while focusing on proper form and technique without the risk of injury from heavy weights.
Sets, Reps, Weight17reps27reps37reps47reps10. PVC Romanian Deadlift
SETS LOGGED1,101Quadriceps Strength27 mScoreQuadricepsPVC PipeThe PVC Romanian Deadlift is a beginner-friendly exercise that targets your glutes and hamstrings using a PVC pipe. It's great for learning proper form without heavy weights, helping you improve mobility and balance.
How to do it
The PVC Romanian Deadlift is a beginner-friendly exercise that targets your glutes and hamstrings using a PVC pipe. It's great for learning proper form without heavy weights, helping you improve mobility and balance.
Sets, Reps, Weight17reps27reps37reps47reps
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