PVC Hip Hinge
Gym Exercise Card
Equipment
The PVC Hip Hinge is a foundational movement that emphasizes proper hip mechanics. It's ideal for learning how to correctly hinge at the hips, promoting better posture and reducing the risk of injury in exercises like deadlifts.
How to do it
- Stand with feet hip-width apart, holding a PVC pipe behind your back with one hand over your head and the other behind your lower back.
- Engage your core and keep your spine neutral.
- Hinge at the hips by pushing them backward while keeping your knees slightly bent.
- Lower your torso until it's parallel to the floor, keeping the PVC pipe in contact with head, upper back, and tailbone.
- Return to standing by driving your hips forward, maintaining a straight back.
Muscles worked
Primary Gluteus Maximus Hamstrings
Secondary Erector Spinae Quadriceps
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