The Bodyweight Windmill is an exercise that involves standing with your feet shoulder-width apart and your arms extended overhead. You then bend at the waist and reach down towards one foot while keeping your arms extended. This exercise helps to improve flexibility and core strength.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Improves flexibility and mobility in the hips, shoulders, and spine
- Strengthens the core, glutes, and shoulders
- Increases stability and balance
- Can be done anywhere without equipment
- Engages multiple muscle groups at once for a full-body workout
How to perform
- Stand with your feet shoulder-width apart and your arms extended out to the sides at shoulder height.
- Shift your weight onto your left foot and lift your right foot off the ground, keeping your knee slightly bent.
- Slowly hinge at your hips and lower your torso to the left, reaching your right hand down towards your left foot.
- As you lower your torso, rotate your torso to the left and reach your left arm up towards the ceiling.
- Pause for a moment at the bottom of the movement, then slowly return to the starting position.
- Repeat the movement on the other side, shifting your weight onto your right foot and reaching your left hand down towards your right foot while reaching your right arm up towards the ceiling.
- Continue alternating sides for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Obliques
Primary
Abs
Primary
Glutes
Primary
Hamstrings
Primary
Shoulder
Primary
Triceps
Primary