Windmill Exercise Guide

Reviewed by Valerie Zeller Valerie Zeller Printable version

Windmill is a bodyweight exercise that works your abs, hamstrings, deltoids, wrist flexors, front deltoids and side deltoids.

Windmill is a great easy move. When done correctly, it can effectively target your arms, core, legs, lower body, shoulders, upper body, upper legs and waist.

It requires no equipment to do.

Windmill

How to do Windmill

Exercise

Stand with your feet at shoulder width and your arms held out at shoulder height. Engage your core by drawing your belly button in towards your spine.

Bend forward and twist to your right as you reach down and across with your left arm to try and touch your right foot. Keep your legs as straight as possible. Raise yourself back up to the start position and repeat the movement by twisting to the left and reaching across with your arm.

Aim to keep your spine as straight as possible and to hinge from the hips.

Illustrated Guide

Learn how to do windmill from this step-by-step illustrations:

Windmill 1
Windmill 2
Windmill 3
Windmill 4
Windmill 5

Muscles Worked

The muscles used for windmill may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for windmill are:

Primary Muscles

  • Abs
  • Hamstrings
  • Deltoids
  • Wrist Flexors
  • Front Deltoids
  • Side Deltoids

Synergyst Muscles

  • Lats
  • Upper Pecs

Frequently Asked Questions

What muscles does Windmill work?
Windmill works abs, hamstrings, deltoids, wrist flexors, front deltoids, side deltoids.
What is Windmill good for?
Windmill is beneficial for conditioning and to strengthen. It works the best for arms, core, legs, lower body, shoulders, upper body, upper legs and waist, as it works abs, hamstrings, deltoids, wrist flexors, front deltoids, side deltoids. Windmill is a great bodyweight exercise for men, men over 50, women and women over 50.
Is Windmill a good exercise?
Windmill is a popular bodyweight exercise for abs, hamstrings, deltoids, wrist flexors, front deltoids, side deltoids.

Training, Progressions and Regressions

Interested in how to improve your Windmill faster?

Windmill Training and Progressions

Standards and Averages

Wonder how do others perform in Windmill and how should you?

Windmill Standards and Averages

Alternatives

Wonder how to work the same muscles with other exercises?

Windmill Alternatives

Variations

Wonder how to make Windmill either easier or more challenging?

Windmill Variations