Bodyweight Kneeling Windmill
Master spinal mobility and core stability with the Bodyweight Kneeling Windmill. This half-kneeling flow enhances hip flexibility and shoulder control while building a resilient, functional core.
The Bodyweight Kneeling Windmill is a compound exercise that mainly works the core and lower back, with help from the chest and traps. No equipment needed: it uses just your bodyweight.
Optional Equipment
Bodyweight Kneeling Windmill Muscles Worked
Primary
Obliques; Spinal Erectors (erector spinae)
Secondary
Chest (pectoralis major, sternal head); Mid Traps (trapezius, middle fibers)
How to do the Bodyweight Kneeling Windmill
Setup
Start in a half-kneeling position on a mat, with one knee down and the other foot planted flat in front of you.
Extend the arm corresponding to the back knee straight up towards the ceiling, palm facing forward.
Movement
Inhale and begin the rotation by hinging at the hips and pulling the core tight, keeping the arm extended vertically the entire time.
Lean your torso slightly forward and rotate your chest downward, trying to reach your free hand toward the floor near the instep of the front foot.
Keep your eyes on the top hand throughout the movement to encourage proper spinal rotation.
Exhale to return to the starting upright half-kneeling position, using your core muscles to control the movement.
Bodyweight Kneeling Windmill FAQs
What muscles does the Bodyweight Kneeling Windmill work?
The Bodyweight Kneeling Windmill mainly works the core and lower back, with help from the chest and traps. The main muscles are the obliques and erector spinae.
What equipment do you need for the Bodyweight Kneeling Windmill?
None. The Bodyweight Kneeling Windmill is a bodyweight exercise, so you can do it anywhere.
Is the Bodyweight Kneeling Windmill a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
Training calculators
Work out the numbers behind your training before your next session.