PVC Hip Hinge
Expert Advice
Focus on maintaining a neutral spine and engaging your core to support the movement.
How-to-do Steps
- Stand with feet hip-width apart, holding a PVC stick along your spine.
- One hand should be holding the stick at the neck and the other at the lower back.
- Push your hips back and hinge forward, maintaining contact with the stick at your head, upper back, and tailbone.
- Hinge until your upper body is nearly parallel to the floor, then squeeze your glutes to return to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
PVC Hip Hinge primarily targets the Glutes, with Strength mechanics using Stick. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes60%
Secondary
Hamstrings40%
Equipment
Stick
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does PVC Hip Hinge work?
PVC Hip Hinge primarily targets the Glutes. Secondary muscles involved include Hamstrings. It is classified as a Strength exercise performed with Stick.
How many sets and reps should I do for PVC Hip Hinge?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is PVC Hip Hinge suitable for beginners?
Yes, PVC Hip Hinge is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
