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Hamstrings · Beginner

PVC Good Morning

Hip-hinge drill that develops posterior-chain strength and control using a dowel, with emphasis on the hamstrings and glutes.

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Exercise overview

Training details

HamstringsGlutes

Equipment

Dowel

Sets × reps

3 × 12

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Stand with the feet about hip width and place a dowel across the upper back.
  2. 02Soften the knees, brace the trunk, and keep the ribs stacked over the pelvis.
  3. 03Push the hips backward while the dowel and spine remain controlled.
  4. 04Stop when hamstring tension would otherwise cause the back to round or the knees to bend further.
  5. 05Drive the hips forward to stand and repeat without turning the movement into a squat.

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Variations

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Alternatives

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