PVC Pipe Side Bend
A standing mobility drill using a PVC pipe that targets the obliques and quadratus lumborum to improve lateral spinal flexion; commonly used in warm-ups for torso flexibility.
About Exercise
Equipment
Others
Difficulty
2/5 • Beginner
Primary Muscle Groups
Obliques
Secondary Muscles
Hip Flexors
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
10/10External Obliques, Internal Obliques
Lower Back
6/10Erector Spinae
Hip Flexors
4/10Iliopsoas
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
15-30 seconds
How to Perform
Stand with feet shoulder-width apart. Place a PVC pipe across your upper back on the traps, gripping it wide with elbows pointing down.
- Brace your core and glutes to stabilize the hips.
- Bend your torso directly to the side, lowering the elbow toward the hip.
- Keep the chest facing forward; do not rotate or lean forward.
- Feel the stretch along the opposite side of the torso.
- Return to the starting position with control.
- Repeat on the opposite side.
Coaching Tips
Form Cues
- Ribs down
- Move between panes of glass
- Hips still
- Elbow to hip
Breathing
Inhale at the top, exhale as you bend laterally into the stretch.
Tempo
2-1-2
Range of Motion
Bend as far as possible while maintaining a neutral spine and keeping hips square.
Safety
Safety Notes
- Avoid if experiencing acute lower back pain
- Do not force the range of motion
Spotting
Not recommended; self-supported mobility exercise.
Common Mistakes
- Rotating the torso
- Leaning forward
- Hips shifting sideways
- Overarching the lower back
When to Avoid
- Acute lower back pain
- Recent spinal injury
- Herniated disc
Flexibility Needed
- Basic thoracic mobility
- Hip stability
Build Up First
- Familiarity with standing posture
Also known as
PVC Lateral Bend, PVC Pipe Lateral Flexion, Standing Side Bend
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