Hip PVC Hinge
Master the hip hinge! This exercise uses a PVC pipe to teach proper form, improve mobility, and build a stronger posterior chain. Perfect for deadlift prep!
The Hip PVC Hinge is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back and hip adductors (inner thighs). No equipment needed: it uses just your bodyweight.
Hip PVC Hinge Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Hip Adductors
Hip PVC Hinge Variations and Alternatives
How to do the Hip PVC Hinge
Stand with your feet shoulder-width apart, holding a PVC pipe or similar object along the back of your shoulders, your head, and your lower back. Make sure the PVC pipe has three points of contact: the back of your head, between your shoulder blades, and your sacrum (the base of your spine).
Engage your core muscles and retract your shoulder blades to keep your spine neutral.
Start the movement by pushing your hips back while you slightly bend your knees, ensuring the PVC pipe maintains contact with the three points along your back.
Hinge forward at the hips, lowering your torso toward the ground while the PVC pipe remains in contact with your head, back, and hips. Your upper body should be almost parallel to the floor at the bottom of the movement.
Squeeze your glutes and push through your heels to reverse the motion, returning to the upright starting position.
Perform the desired number of repetitions, focusing on maintaining perfect form throughout the exercise.
The PVC Hip Hinge is an excellent exercise for teaching proper hip hinge mechanics, which is fundamental for more advanced movements like deadlifts. It emphasizes the importance of maintaining a neutral spine and can help improve hip mobility and posterior chain strength.
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Hip PVC Hinge FAQs
What muscles does the Hip PVC Hinge work?
The Hip PVC Hinge mainly works the glutes & hips and hamstrings, with help from the lower back and hip adductors (inner thighs). The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Hip PVC Hinge?
None. The Hip PVC Hinge is a bodyweight exercise, so you can do it anywhere.
Is the Hip PVC Hinge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Hip PVC Hinge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Hip PVC Hinge variations and alternatives?
Similar exercises include the Overhead Shoulder PVC Stretch, PVC Figure 8, PVC Good-Morning and Overhead PVC Squat.
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