PVC Hip Hinge
The PVC Hip Hinge is an effective exercise for improving hip mobility and strength. You use a PVC pipe to help maintain proper form.
- Stand with your feet hip-width apart, holding the PVC pipe across your hips.
- Keep your back straight and hinge at the hips, pushing your hips back while lowering the pipe towards your shins.
- Engage your core and maintain a neutral spine throughout the movement.
- Return to the starting position by driving your hips forward.
How to perform the PVC Hip Hinge
- Set up. Set up in a stable, balanced starting position appropriate for the PVC Hip Hinge using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your hamstrings.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your hamstrings rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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