Windmill On Chair

Muscles worked

Setup

1. Stand with your feet wider than shoulder-width apart, with a chair positioned next to your left side.
2. Turn your left foot out 45 degrees toward the chair and keep your right foot pointing forward.
3. Extend your right arm straight up toward the ceiling, locking your gaze on your right thumb.

How to do it

1. Inhale and shift your hips toward the right, keeping your right leg straight and your weight primarily on the right heel.
2. Exhale as you slowly lower your left hand to touch the seat of the chair, rotating your torso to keep your chest open.
3. Pause for a second at the bottom, ensuring your arms form a straight vertical line from the chair to the ceiling.
4. Inhale as you engage your right-side obliques to pull your torso back to the starting upright position.

Form checklist

• Keep your eyes on your elevated hand throughout the entire movement to maintain spinal alignment.
• Ensure the leg on the side of the raised arm remains straight to facilitate the hip hinge.
• Focus on pushing your hips out to the side rather than just bending at the waist.
• Keep your chest 'open' and facing the wall in front of you, not the floor.

Pro tips

• Imagine your body is sandwiched between two panes of glass to ensure you are moving laterally rather than leaning forward.
• Focus on the 'mind-muscle connection' by feeling the stretch in your hamstrings and the contraction in your obliques as you rise.

Make it harder

• Increase the range of motion by reaching for the chair's crossbar or the floor instead of the seat.
• Hold a light weight, such as a water bottle or small dumbbell, in the overhead hand to increase the stability challenge.

Frequently asked

What muscles does the windmill on chair work?

The windmill on chair primarily targets the abs and obliques, and also works the erector spinae, glutes, hamstrings, and quadriceps as secondary muscles.

What equipment do you need for the windmill on chair?

The windmill on chair requires no equipment — just your body weight.

Is the windmill on chair good for beginners?

The windmill on chair is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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