Hanging Half Windmill
Description
This exercise involves hanging from a pull-up bar and rotating your legs in a circular motion, mimicking the movement of a windmill. It targets the core, hip flexors, and grip strength.
Muscle Group
Equipment Required
Hanging Half Windmill Instructions
- Start by hanging from a pull-up bar with your hands shoulder-width apart and palms facing away from you.
- Engage your core and lift your legs up to a 90-degree angle, keeping them straight.
- Slowly rotate your legs to the right, keeping them together and straight, until they are parallel to the ground.
- Pause for a moment, then slowly rotate your legs back to the starting position.
- Repeat the rotation to the left side, keeping your legs straight and together.
- Continue alternating sides for the desired number of repetitions.
Hanging Half Windmill Form & Visual
Hanging Half Windmill Benefits
- Improves shoulder mobility and flexibility
- Strengthens the core and oblique muscles
- Increases stability and balance
- Improves grip strength
- Can help alleviate lower back pain
Hanging Half Windmill Muscles Worked
- Obliques
- Abdominals
- Shoulders
- Forearms
Hanging Half Windmill Variations & Alternatives
- Full Hanging Windmill
- Single Arm Hanging Windmill
- Weighted Hanging Windmill
- Reverse Hanging Windmill
- Alternating Hanging Windmill