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PVC Hip Hinge

Step by step instructions, muscle activation and variants for the PVC Hip Hinge.

EasyGlutes

About this exercise

The PVC Hip Hinge is a technique drill that uses a PVC pipe along the spine to teach the correct hip-hinge movement pattern. The pipe provides tactile feedback — it should maintain three points of contact (head, upper back, and tailbone) throughout the movement, ensuring a neutral spine.

How to Perform

  • Stand with feet hip-width apart and hold a PVC pipe along your back with one hand behind your head and one behind your lower back
  • Ensure the pipe touches your head, mid-back, and tailbone simultaneously — this is your neutral spine reference
  • Slightly bend your knees and push your hips back as if closing a car door with your glutes
  • Hinge forward until your torso is roughly parallel to the floor or you feel hamstring tension, keeping all three contact points on the pipe
  • Drive your hips forward to return to standing
  • Repeat, using the pipe feedback to correct any rounding or overextension

Muscle Activation

Primary
Glutes
Secondary
Hamstrings

About the PVC Hip Hinge

The PVC Hip Hinge is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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