How to do a PVC Windmill

Reviewed by JP Michelsen, CPT, B.A. Kinesiology

About PVC Windmill

Sets Logged
32,093
Popularity Rank
667th
Difficulty
Beginner
Lower Back Strength
83 mSCORE 20th
Equipment Required
  • Photo of PVC Pipe
    PVC Pipe

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.

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