Pvc Hip Hinge
Description
This exercise involves hinging at the hips while holding a PVC pipe to improve hip mobility and strengthen the posterior chain muscles. The goal is to maintain a neutral spine and engage the glutes and hamstrings while performing the movement.
Equipment Required
Pvc Hip Hinge Instructions
- Stand with your feet shoulder-width apart and hold a PVC pipe with both hands, palms facing down.
- Place the PVC pipe against your back, with one end at the base of your spine and the other end at the back of your head.
- Keeping your back straight and your core engaged, hinge forward at your hips, pushing your butt back and lowering the PVC pipe towards the ground.
- Stop when you feel a stretch in your hamstrings, but be sure to keep your back straight and your core engaged throughout the movement.
- Hold the stretch for a few seconds, then slowly return to the starting position by pushing your hips forward and standing up straight.
- Repeat for the desired number of repetitions.
Pvc Hip Hinge Form & Visual
Pvc Hip Hinge Benefits
- Strengthens the glutes, hamstrings, and lower back muscles
- Improves hip mobility and flexibility
- Helps prevent lower back pain and injury
- Can be done with minimal equipment and space
- Can be modified for different fitness levels and goals
Pvc Hip Hinge Muscles Worked
- Hamstrings
- Glutes
- Erector Spinae
- Abdominals
Pvc Hip Hinge Variations & Alternatives
- Single-leg PVC hip hinge
- Weighted PVC hip hinge
- Sumo stance PVC hip hinge
- Resistance band PVC hip hinge
- Single-arm PVC hip hinge