Half-Kneeling Windmill

Obliques, Upper Back, ShouldersBodyweight

The half-kneeling windmill builds thoracic mobility, oblique flexibility, and shoulder stability. It requires keeping an overhead arm stable while controlling your torso movement.

How to do it

1Set up in a half-kneeling position with your front leg bent at 90 degrees.

2Extend the arm on the side of your back knee straight up overhead.

3Hinge and laterally flex your torso toward your front leg, lowering your bottom hand to the floor.

4Keep your top arm stacked vertically and keep your eyes locked on your top hand.

5Drive through your core to return to the upright position, keeping your top arm extended.

Common mistakes

Bending your top elbow, compromising shoulder stability.

Looking away from your top hand, throwing off your movement path and balance.

Collapsing downward quickly instead of controlling the hinge with your core.

Breathing

Inhale at the top. Exhale as you lower and rotate, then inhale as you drive back up.

Make it harder or easier

To make it easier, place your bottom hand on a yoga block instead of the floor.

To make it harder, pause at the bottom of the movement for two counts.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.