Video Coming Soon
We're working on adding video demonstrations for this exercise.
PVC Good Morning
A hip hinge drill with PVC pipe for spinal feedback that targets hamstrings, glutes, and lower back to build posterior chain mobility and form; used in warm-ups for beginners learning deadlifts and squats.
About Exercise
Equipment
Body Weight, 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, toes slightly out. Place PVC pipe along spine contacting head, upper back, and sacrum; hold with hands at head and lower back.
- Brace core and push hips back to initiate hinge.
- Lower torso forward while keeping back flat and pipe in contact.
- Maintain slight knee bend and proud chest throughout descent.
- Pause briefly when hamstrings stretch.
- Drive through heels to extend hips and return upright.
- Squeeze glutes at top.
Coaching Tips
Form Cues
- Hips back first
- Neutral spine always
- Knees soft
- Chest proud
- Heels drive up
Breathing
Inhale as you hinge forward; exhale as you return to standing while bracing core.
Tempo
3-1-1
Range of Motion
From upright position, hinge until torso is near parallel or hamstrings feel stretched, without losing pipe contact or rounding back.
Safety
Safety Notes
- Avoid if acute lower back pain present
- Do not round or arch spine
- Stop if sharp pain in hamstrings or back
- Maintain control to prevent jerking
- Only descend to flexibility limit
Spotting
No spotting needed; self-feedback via PVC pipe ensures form.
Common Mistakes
- Rounding lower back
- Locking knees
- Leaning forward from waist
- Losing pipe contact
- Rushing the movement
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, PVC Posterior Chain Drill
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Goblet Good Morning
Kettlebell, Dumbbells
Hamstrings
Barbell Good Morning
Barbell, Squat Rack
Hamstrings
Dumbbell Good Morning
Dumbbells
Hamstrings
Kettlebell Good Morning
Kettlebell
Hamstrings
Smith Machine Good Morning
Smith Machine
Hamstrings
Barbell Zercher Good Morning
Barbell, Squat Rack
Hamstrings
Barbell Good Morning Off Pins
Barbell, Squat Rack
Hamstrings
Resistance Band Good Morning
Bands
Hamstrings
Barbell Single-Leg Good Morning
Barbell, Squat Rack
Glutes, Hamstrings
Barbell Seated Good Morning
Barbell, Squat Rack
Lower Back
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
