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Obliques · Intermediate

Body Weight Half Kneeling Windmill

Unloaded half-kneeling windmill for thoracic rotation, hip hinge control, overhead shoulder positioning, and balance.

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Body Weight Half Kneeling Windmill demonstration

Exercise overview

Training details

ObliquesCoreShouldersGlutes

Equipment

Bodyweight

Sets × reps

3 × 8 / side

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Begin in a half-kneeling stance with one knee down and the opposite foot planted in front.
  2. 02Reach the arm on the kneeling side overhead and look toward that hand if comfortable.
  3. 03Hinge and rotate toward the front-leg side while reaching the free hand toward the floor.
  4. 04Keep the overhead arm stacked, the front foot grounded, and the pelvis controlled.
  5. 05Reverse the motion to return to tall half-kneeling, then repeat or change sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionKettlebell Half Kneeling Windmill

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Alternatives

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