Hanging Half Windmill

Hanging Half Windmill Exercise Description

The Hanging Half Windmill is a hanging leg-raise variation that sweeps both legs in a controlled half-arc to one side and back to center. It targets the anterior core and obliques by combining hip flexion with pelvic control and resisted trunk rotation, while your lats and scapular stabilizers maintain a quiet, stable shoulder position. Expect strong demand on grip and forearms as you hold an active hang. The goal is to move the legs from the hips with a posterior pelvic tilt (“ribs down”) to minimize lumbar extension and swinging. Keep the range of motion only as large as you can control without shrugging, kipping, or losing a neutral ribcage–pelvis relationship. This bodyweight drill reinforces frontal-plane and rotational core control useful for progressing other hanging core movements.

Muscle Groups: Abs, Core, Obliques, Waist
Target Muscles: External Obliques, Rectus Abdominis
Assisting Muscles: Internal Obliques
Stabilizing Muscles: Flexor Digitorum Superficialis, Latissimus Dorsi, Rhomboid Major, Transversus Abdominis, Trapezius - Lower Fibers
Body Area: Upper Body
Body Parts: Core, Torso
Body Surface: Front, Side
Body Symmetry: Bilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Trunk Flexors, Trunk Lateral Flexors, Trunk Rotators
Joint Involvement: Single-joint
Muscle Location: Side Abs, Stomach
Movement Direction: Lateral
Muscle Position: Anterior, Lateral
Gender: Male

How To Do The Hanging Half Windmill Exercise

‘- Grip a pull-up bar with a shoulder-width overhand grip; wrap thumbs around the bar.
– Set an active hang: depress and lightly retract the scapulae; keep elbows straight.
– Stack ribs over pelvis and set a slight posterior pelvic tilt; brace the abdominal wall.
– Bring legs together; point toes forward; keep hips level.
– Lift legs a few inches in front via hip flexion while maintaining the posterior pelvic tilt.
– Sweep both legs together in a smooth arc to one side; keep shoulders quiet and torso controlled.
– Pause briefly at the end of your controlled range; do not twist or hike one hip.
– Return to center under control using the obliques; lower only as far as you can stay braced.
– Alternate sides each repetition, maintaining a steady, controlled tempo without momentum.
– Keep neck neutral (gaze forward), and avoid shrugging or bending the elbows.
– Stop the set if you lose scapular depression, start swinging, or cannot maintain pelvic position.

Hanging Half Windmill Tips

‘- Grip the bar shoulder-width with an overhand grip and wrap your thumbs around it.
– Set an active hang by depressing and lightly retracting your shoulder blades with straight elbows.
– Stack your ribs over your pelvis and use a slight posterior pelvic tilt to keep the ribcage–pelvis relationship neutral.
– Brace your abdominal wall and move the legs from the hips to minimize lumbar extension and swinging.
– Keep legs together, toes pointed forward, and hips level throughout the movement.
– Lift the legs only a few inches in front while maintaining posterior pelvic tilt before starting the sweep.
– Sweep both legs in a smooth half-arc to one side, keeping shoulders quiet and torso controlled.
– Pause briefly at your controlled end range without twisting your torso or hiking one hip.
– Return to center under control using your obliques, lowering only as far as you can stay braced.
– Alternate sides each rep with a steady tempo, avoiding momentum, shrugging, or bending the elbows.
– Keep your neck neutral with your gaze forward, and stop the set if you lose scapular depression, start swinging, or lose pelvic position.

Hanging Half Windmill Beginner Introduction

The Hanging Half Windmill is a bodyweight hanging leg raise variation where both legs move together in a smooth side arc while the upper body stays steady on the bar. Instead of swinging, the motion comes mainly from the hips, with the abs and side abs working hard to lift and guide the legs while resisting twist through the midsection. At the same time, the back and shoulder muscles create a strong, stable hang, and the hands and forearms are challenged by the sustained grip on the bar.

This drill emphasizes precise control more than height or speed. A small tuck of the hips helps reduce strain on the lower back and encourages the work to stay in the core rather than the spine. The legs travel only as far as solid control allows, with shoulders quiet, elbows long, and the trunk organized over the pelvis. Because it blends hip lifting, side-to-side control, and anti-rotation strength, this movement can act as a bridge toward more advanced hanging core exercises.