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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

Common Mistakes

Common mistakes content is coming soon.

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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