Bodyweight Windmill Alternative
12 substitute exercises that target the same muscles
Standing Side and Front Leg Raise
Squat Press Down Twist
Swing Back Knee Drives
Standing Opposite Touches
Mountain Climber Slide with Towel
Front Plank on Elbow Toe Tap
Mountain Climber Plank
Squat Thrust
Oblique Crunches with Straight Leg Lift
Standing Side Crunch (Diagonal)
Twisting Knee-Up
Abdominal Stretch
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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