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PVC Windmill being performed with proper form
PVC Windmill demonstration video — proper form for the full movement.

How to do a PVC Windmill

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
43,701
Popularity Rank
669th
Difficulty
Beginner
Lower Back Strength
83 mSCORE 20th
Equipment Required
  • Photo of PVC Pipe
    PVC Pipe

Workouts with PVC Windmill

    Target muscles worked

    Primary Muscles
    Lower Back
    Secondary Muscles
    Abs

    Instructions for Proper Form

    PVC Windmill is a bodyweight exercise that primarily targets the obliques and shoulders. By holding a PVC pipe overhead and performing a side bend, you engage your core and improve shoulder mobility. The PVC pipe adds a bit of resistance and helps maintain proper form. This exercise is great for enhancing stability and flexibility in your core and shoulders.

    1. Stand with your feet a little wider than your shoulders and bend your knees slightly.
    2. Position a PVC pipe on your back in about the same position as you would put a bar for a back squat.
    3. Take a wide grip of the PVC pipe, palms facing forward.
    4. Hinge your hips back and bend forward with the PVC pipe in the same position, keeping your core engaged, back straight.
    5. Rotate from your torso in one direction—try to get the PVC pipe as close to perpendicular to the floor.
    6. Hold this position for a moment.
    7. Reverse this motion, driving your hips forward to return to the starting position.
    8. Switch sides, and repeat.

    Alternatives & Variations to PVC Windmill

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    1. 1. Cat Cow

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      4.3 mSCORESWAPPED 383 TIMES

      Cat Cow is a gentle flow between two poses that warms the body and brings flexibility to the spine. This exercise primarily targets the core and spinal muscles. By switching between arching and rounding the back, you enhance your range of motion and improve stability. It's an excellent exercise for anyone looking to improve spinal health and coordination, as well as a good warm-up for more intense back exercises.

    2. 2. Reverse Leg Crossover

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      13.2 mSCORESWAPPED 227 TIMES

      This core exercise focuses on the obliques and lower back by crossing one leg over the other while lying face down, then lifting both legs. It adds a rotational component to the standard back extension, increasing the engagement of core stabilizers and enhancing spinal mobility. The Reverse Leg Crossover is particularly effective for athletes and individuals looking to improve rotational strength and prevent lower back injuries.

    3. 3. Seated Twist

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      12.1 mSCORESWAPPED 148 TIMES

      Seated Twist is a core exercise that primarily targets the obliques. By sitting on the ground with your legs straight and twisting your torso, you engage and isolate your oblique muscles. This is a great exercise for improving rotational stability and building strength in your core, particularly for movements that involve twisting or turning.

    4. 4. Stir the Pot

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      6.4 mSCORESWAPPED 113 TIMES

      A challenging core exercise performed using a stability ball and plank position. This exercise strengthens the entire core, including the abdominals, obliques, and lower back, while improving stability and balance.

    5. 5. Child's Pose

      Photo of Child's Pose being performed
      3.7 mSCORESWAPPED 106 TIMES

      Child's Pose is a yoga-based stretching exercise that primarily targets the lower back, hips, and thighs. This exercise helps improve flexibility and relaxes the muscles in the back and hips. It's a great way to cool down after a workout, release tension, and improve overall flexibility. This pose can be easily adapted to accommodate different levels of flexibility and comfort.

    6. 6. Supine Back Stretch

      Photo of Supine Back Stretch being performed
      4 mSCORESWAPPED 90 TIMES

      Supine Back Stretch is a flexibility exercise that primarily targets the lower back. To perform, lie on your back and pull your knees towards your chest while keeping your back flat against the ground. This helps to alleviate tightness in the lower back and can be particularly beneficial for improving overall back mobility. It’s an excellent addition to any cool-down routine to aid in recovery and reduce muscle tension.

    7. 7. Lower Back Stretch

      Photo of Lower Back Stretch being performed
      2.5 mSCORESWAPPED 66 TIMES

      Lower Back Stretch is a bodyweight flexibility exercise that targets muscles in the lower back. It’s ideal for relieving tension and enhancing flexibility in the lumbar region. By incorporating this stretch into your routine, you can help prevent back pain and improve range of motion. It’s especially beneficial for individuals with sedentary lifestyles or those engaged in heavy lifting.

    8. 8. Superman

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      95.4 mSCORESWAPPED 52 TIMES

      A bodyweight exercise that involves lying face down and simultaneously lifting the arms and legs off the ground to strengthen the lower back, glutes, and upper back.

    9. 9. Foam Roll Lower Back

      Photo of Foam Roll Lower Back being performed
      3.2 mSCORESWAPPED 46 TIMES

      Foam Rolling the Lower Back is a self-myofascial release technique that helps alleviate tightness and improve flexibility in the lower back muscles. It's particularly useful for those experiencing lower back pain or stiffness. By applying pressure to the muscles and fascia, you can release tension and promote better blood flow. This exercise can greatly enhance recovery and mobility for lower back-focused strength training.

    10. 10. Rack Pulls

      Photo of Rack Pulls being performed
      89.1 mSCORESWAPPED 44 TIMES

      Rack Pulls are an easier variation on the more standard Deadlift. By placing the bar on a rack, you can restrict your range of motion, and start the movement from a higher point. This is great for anyone with mobility limitations, or who simply want to focus on the top part of their range of motion.