About this exercise
A seated windmill rotation exercise performed on a chair, where the torso rotates and one arm sweeps down toward the opposite foot while the other reaches upward. It mobilizes the obliques, lower back, and thoracic spine.
Windmill on Chair
Step by step instructions, muscle activation and variants for the Windmill on Chair.
EasyObliques
How to Perform
- Sit upright on a chair with feet flat on the floor, wider than hip-width for stability
- Extend both arms out to the sides at shoulder height
- Rotate your torso and hinge to one side, sweeping your top arm upward and the lower arm toward the opposite foot
- Keep your hips square and feel the stretch through your obliques and lower back
- Return to the upright position and repeat on the opposite side, alternating in a smooth windmill motion
Muscle Activation
Primary
Obliques
Secondary
CoreLower back
Common Mistakes
Common mistakes content is coming soon.
About the Windmill on Chair
The Windmill on Chair is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.