Windmill
Primary
Core
Secondary
Shoulders, Hamstrings, Obliques
Equipment
Kettlebell
Difficulty
Intermediate
Type
Rotation
Windmill
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The windmill is a kettlebell exercise combining hip mobility, shoulder stability, and oblique strength. You hinge laterally with weight overhead while keeping your eyes on the kettlebell. This movement builds the hip and thoracic mobility needed for many athletic activities.
When to use it
Use for mobility and stability.
Who it's for
Intermediate to advanced for optimal results.
Press a kettlebell overhead and lock your arm. Turn your feet 45 degrees away from the weight. Push your hip out toward the weight side and hinge down, sliding your free hand down your leg. Keep eyes on the kettlebell throughout. Stand back up.
What muscles does the Windmill work?
Also targets: Shoulders, Hamstrings,
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Step-by-step: Windmill
- 1
Press kettlebell overhead with one arm.
- 2
Turn feet 45 degrees away from weight.
- 3
Push hip out to the side.
- 4
Hinge down, sliding hand down leg.
- 5
Keep eyes on the weight.
- 6
Return to standing for optimal results.
What are the best tips for the Windmill?
Great for hip and shoulder mobility.
Keep weight arm locked.
Hinge at hip, don't bend spine.
Eyes on the kettlebell.
When to Use the Windmill
Use windmills for mobility work combined with stability training. They work well in warm-ups for overhead pressing or as part of a kettlebell flow. Progress slowly—mobility takes time to develop safely.
Mistakes to watch for on the Windmill
Bending the spine for optimal results.
Rotational exercises like the Windmill generate force through your midsection. This mistake leaks power and can strain your Obliques. Move deliberately and own every inch of the rotation.
Losing eye contact for optimal results.
Rotational exercises like the Windmill generate force through your midsection. This mistake leaks power and can strain your Obliques. Move deliberately and own every inch of the rotation.
Weight arm bending for optimal results.
Loading more weight than you can control on the Windmill forces compensatory movement patterns that bypass your Obliques. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Who should do the Windmill?
Intermediate to advanced for optimal results.
How to Program the Windmill
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 5-6 reps per side. Rest 60s.
What are good alternatives to the Windmill?
Other Variations
- Bodyweight Windmill
- Low Windmill
Frequently Asked Questions About the Windmill
The Windmill primarily targets the Obliques, Core, making it an effective exercise for core development. Secondary muscles worked during the Windmill include Shoulders, Hamstrings, providing additional training stimulus. Stabilizer muscles engaged include Hips.
The Windmill is rated as intermediate difficulty, meaning it requires some training experience. Intermediate to advanced for optimal results. Focus on proper technique and consider starting with easier variations.
For the Windmill, the recommended approach depends on your goals. 3 sets of 5-6 reps per side. Rest 60s. For strength, use 3-5 reps per side. For muscle growth, perform 5-8 reps per side. For endurance, complete 8-10 reps per side.
Yes, the Windmill can be done at home with a kettlebell. It requires minimal space and is a great option for home workouts targeting core.
Good alternatives to the Windmill include: Side Bend, Turkish Get-Up. These exercises target similar muscle groups as the Windmill and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
This Exercise Is in Your Plan
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Safety Notes
- Keep weight arm locked.
- Hinge at hip.