Standing Windmill
Boost core stability and hamstring flexibility with the Standing Windmill. This foundational move improves spinal rotation and functional range of motion through controlled, rhythmic movement.
The Standing Windmill mainly works the core and hamstrings, with help from the lower back. No equipment needed: it uses just your bodyweight.
Standing Windmill Muscles Worked
Primary
Obliques; Hamstrings
Secondary
Spinal Erectors (erector spinae); Abdominals (rectus abdominis)
How to do the Standing Windmill
Setup
Stand with your feet slightly wider than shoulder-width apart.
Extend your arms out to the sides at shoulder height.
Movement
Hinge at the hips, keeping your back flat and legs relatively straight with a soft bend in the knees.
Rotate your torso to bring your right hand down towards your left foot or shin.
Your left arm should reach straight up toward the ceiling, keeping your chest open and eyes following your top hand.
Engage your core to rotate back to the starting upright position.
Repeat the movement on the opposite side, bringing your left hand down to your right foot.
Standing Windmill FAQs
What muscles does the Standing Windmill work?
The Standing Windmill mainly works the core and hamstrings, with help from the lower back. The main muscles are the obliques and hamstrings.
What equipment do you need for the Standing Windmill?
None. The Standing Windmill is a bodyweight exercise, so you can do it anywhere.
Training calculators
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