PVC Hip Hinge

Muscles worked

Setup

1. Stand with your feet hip-width apart and a slight bend in your knees.
2. Place a PVC pipe vertically along your spine, ensuring it touches three points: the back of your head, your mid-back (thoracic spine), and your tailbone (sacrum).
3. Hold the pipe with one hand in the curve of your neck and the other in the small of your back to secure it against the three contact points.

How to do it

1. Inhale and initiate the movement by pushing your hips straight back toward the wall behind you, keeping your shins vertical.
2. Lower your torso by hinging at the hips until you feel a deep stretch in your hamstrings, ensuring all three points of contact with the pipe are maintained.
3. Exhale and drive your hips forward by squeezing your glutes to return to a tall standing position.
4. Perform the movement with a controlled 3-1-1 tempo (3 seconds down, 1 second pause at the bottom, 1 second to stand).

Form checklist

• Maintain contact with the head, mid-back, and tailbone throughout the entire rep.
• Keep your weight distributed through your mid-foot and heels, not your toes.
• Ensure your knees stay 'soft' but do not travel forward like a squat.
• Stop the descent immediately if the pipe loses contact with your tailbone or head.

Pro tips

• Think about 'closing a car door with your glutes' to emphasize the horizontal hip shift rather than vertical movement.
• Actively pull your shoulder blades back and down to keep the pipe pinned against your thoracic spine.

Make it harder

• Slow the eccentric (lowering) phase to 5 seconds to increase time under tension and proprioceptive awareness.
• Perform the hinge while standing with your back 6 inches from a wall, aiming to touch the wall with your glutes on every rep.

Frequently asked

What muscles does the pvc hip hinge work?

The pvc hip hinge primarily targets the glutes and hamstrings, and also works the erector spinae as secondary muscles.

What equipment do you need for the pvc hip hinge?

The pvc hip hinge requires no equipment — just your body weight.

Is the pvc hip hinge good for beginners?

The pvc hip hinge is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Barbell Good MorningIntermediate · glutes and hamstrings
• Bent Over Knee RotationBeginner · erector spinae, glutes, and hamstrings
• Bodyweight Good MorningBeginner · glutes and hamstrings
• Dumbbell Hip ThrustIntermediate · glutes, hamstrings, and quadriceps