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Bodyweight Windmill

Bodyweight Windmill

The Bodyweight Windmill is an excellent exercise that targets multiple muscle groups while also improving flexibility and core strength. This exercise primarily engages your core, shoulders, hips, and hamstrings. To perform the Bodyweight Windmill, you begin by standing with your feet slightly wider than shoulder-width apart. Raise one arm straight overhead while rotating your torso in the same direction. As you rotate, hinge at your hip, allowing the opposite hand to reach towards the outside of your foot. Your other arm should remain extended upward, creating a straight line from your hand to your shoulder. The key to mastering the Bodyweight Windmill is maintaining proper form throughout the movement. Keep your core engaged and back straight throughout the exercise. It's important to perform the movement slowly and with control to maximize its benefits. Incorporating the Bodyweight Windmill into your workout routine can help improve your hip and shoulder mobility, enhance core stability, and build strength in your upper body and lower body simultaneously. Remember to warm up before attempting this exercise and start with lighter weights or bodyweight to ensure proper form and prevent any potential injuries. Adding the Bodyweight Windmill to your workouts can provide a refreshing variation to your routine, and it's a great way to challenge your body in new ways. Remember to always listen to your body and adapt the exercise to your fitness level while aiming for steady progress.


  • Start by standing with your feet shoulder-width apart and your arms extended out to the sides at shoulder height.
  • Engage your core muscles and slowly bend at the waist, reaching your right hand towards your left foot.
  • As you reach down, simultaneously rotate your torso to the left and pivot onto the ball of your left foot.
  • Keep your left arm extended upwards, forming a straight line with your torso.
  • Pause briefly at the bottom of the movement, feeling a stretch in your hamstrings and obliques.
  • Slowly return to the starting position by reversing the movement, pivoting onto the ball of your right foot as you rotate your torso back to the center.
  • Repeat the movement on the other side, reaching your left hand towards your right foot.
  • Continue alternating sides for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the movement.
  • Engage your core muscles to stabilize your body.
  • Incorporate a controlled and smooth movement pattern.
  • Start with a lighter weight or modification if you are a beginner.
  • Gradually increase the intensity or weight as you become more comfortable with the exercise.
  • Make sure to warm up and stretch before attempting the bodyweight windmill.
  • Listen to your body and rest when needed to avoid overexertion or injury.
  • Breathing properly - inhale during the lowering phase and exhale during the raising phase.
  • Use a mirror or ask for feedback to ensure proper form and alignment.
  • Celebrate small progress and be consistent with your training to see improvements over time.


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