Windmills

Windmills trains controlled trunk rotation or lateral flexion without using momentum.

Primary muscle

Abs

Primary musclesObliques, Quadratus lumborum

Secondary musclesRectus abdominis, Erector spinae, Gluteus medius

Equipment

Bodyweight

How to perform Windmills

Follow the sequence in order, paying attention to the starting position, movement path, and finish described in each step.

For Windmills, stand with the feet wider than shoulder width, one arm reaching overhead, and the hips square before bending and turning.
Brace before moving so the rotation or side bend comes from the rib cage and abdomen rather than the knees or lower back.
Rotate or bend through a smooth range while the hips and knees remain aligned with the setup.
Reach the finish without bouncing, pulling with the neck, or letting the resistance drag you farther.
Reverse the same path under control. Repeat without changing the established position.

Keep the knees aligned; if the hips turn with the rib cage, pivot the feet instead of twisting through planted knees.

Move through a smooth trunk range rather than throwing the arms or load from side to side.

Stop before the resistance drags the ribs away from a stable pelvis.

Maintain the same stance, pelvic level, and trunk height throughout both directions.

Twisting through the knees: Keep the knees aligned; if the hips turn with the rib cage, pivot the feet instead of twisting through planted knees.
Forcing end range: Stop before the resistance drags the ribs away from a stable pelvis.
Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
Alternative Pallof press: Train the trunk to resist rotation before producing a larger rotational range.

Place Windmills after the main compound lifts, in a focused core block, or beside an exercise that does not require a fresh trunk.

Use two to four times per week while accounting for trunk work already supplied by squats, hinges, carries, and overhead lifting.

Goal	Sets	Reps or time	Rest	Effort and execution
Control / technique	2–3	5–8 reps	45–75 sec	Stop well before position changes
Strength / endurance	2–4	8–15 reps	60–90 sec	Stop while 1–3 good-form reps are still possible

Use Windmills after Barbell Back Squats or Deadlifts when the main strength work is complete.
Pair it with Dead Bug or Cable Pallof Press to train the core through complementary movement patterns.

Scale the movement