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.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key 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
How to perform
- 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.
FRONT VIEW
BACK VIEW
Obliques
Primary
Abs
Primary
Shoulder
Primary
Forearms
Primary