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Bodyweight Windmill Alternative

12 substitute exercises that target the same muscles

1
Standing Side and Front Leg Raise demonstration

Standing Side and Front Leg Raise
2
Front Plank on Elbow Toe Tap demonstration

Front Plank on Elbow Toe Tap
3
Standing Opposite Touches demonstration

Standing Opposite Touches
4
Squat Thrust demonstration

Squat Thrust
5
Mountain Climber Slide with Towel demonstration

Mountain Climber Slide with Towel
6
Mountain Climber Plank demonstration

Mountain Climber Plank
7
Swing Back Knee Drives demonstration

Swing Back Knee Drives
8
Squat Press Down Twist demonstration

Squat Press Down Twist
9
Front Plank with Arm and Leg Lift demonstration

Front Plank with Arm and Leg Lift
10
Abdominal Stretch demonstration

Abdominal Stretch
11
Arms Apart Circular Toe Touch demonstration

Arms Apart Circular Toe Touch
12
V Sit on Floor demonstration

V Sit on Floor

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Bodyweight Windmill trains

Primary Obliques Rectus Abdominis

Secondary Erector Spinae Gluteus Medius Quadriceps

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