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PVC Windmill
A mobility exercise with a PVC pipe that targets obliques, shoulders, and core to improve thoracic spine rotation, hip hinge, and stability; used in warm-ups for better flexibility and movement preparation.
About Exercise
Equipment
Others
Difficulty
2/5 • Beginner
Primary Muscle Groups
Obliques
Secondary Muscles
Glutes, Lower Back
Accessory Muscles
Lats
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
9/10External Obliques, Internal Obliques
Shoulders
7/10Medial Delts
Abs
6/10Transverse Abdominis
Glutes
4/10Glute Medius
Lower Back
3/10Erector Spinae
Lats
2/10Programming
Typical Rep Range
5-10 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet wider than shoulders, knees slightly bent. Place PVC pipe across upper back with wide grip, palms forward.
- Hinge at hips, pushing hips back while keeping back straight.
- Bend laterally toward one leg, rotating torso so opposite shoulder lifts.
- Reach free hand toward floor or inside knee if flexible.
- Hold briefly at bottom, feeling stretch in hamstrings and obliques.
- Drive hips forward with core and glutes to return upright.
- Alternate sides for balanced reps.
Coaching Tips
Form Cues
- Eyes follow pipe end
- Hinge from hips first
- Keep core braced
- Neutral spine always
- Rotate through thoracic
- Stable hips square
Breathing
Inhale as you hinge and bend; exhale as you return to start while bracing core.
Tempo
3-1-3
Range of Motion
Hinge until torso is parallel to floor or comfortable stretch; rotate thoracic spine fully without lumbar arching.
Safety
Safety Notes
- Avoid if acute back pain
- Stop if dizziness occurs
- Use wall for support if unstable
- No lumbar twisting
- Progress slowly with flexibility
Spotting
Not required; self-paced mobility drill with no heavy load.
Common Mistakes
- Rounding lower back
- Using momentum
- Shifting hips laterally
- Forcing beyond range
- Neglecting rotation
- Uneven sides
When to Avoid
- Acute shoulder injury
- Lower back strain
- Vertigo or balance issues
Flexibility Needed
- Thoracic spine rotation
- Hip hinge flexibility
- Shoulder overhead mobility
Build Up First
- Basic hip hinge form
- Core bracing awareness
Also known as
Stick Windmill, PVC Mobility Drill, Thoracic Windmill
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Kettlebell Windmill
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Kettlebell Double Windmill
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PVC Side Bend
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PVC Front Rack Stretch
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Kettlebell Windmill with Opposite Toe Touch
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PVC Good Morning
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Hamstrings
PVC Overhead Squat
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Quads
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