Hanging Half Windmill

Hanging Half Windmill


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

  1. Start by hanging from a pull-up bar with your hands shoulder-width apart and palms facing away from you.
  2. Engage your core and lift your legs up to a 90-degree angle, keeping them straight.
  3. Slowly rotate your legs to the right, keeping them together and straight, until they are parallel to the ground.
  4. Pause for a moment, then slowly rotate your legs back to the starting position.
  5. Repeat the rotation to the left side, keeping your legs straight and together.
  6. Continue alternating sides for the desired number of repetitions.

Hanging Half Windmill Form & Visual

Hanging Half Windmill

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