Bodyweight Windmill

Description

How to Do Bodyweight Windmill

1. 1
   Setup

   Stand with your feet wider than shoulder-width apart, toes pointing slightly outward (about 45 degrees). Extend one arm straight up towards the ceiling, palm facing forward, and place your other arm down by your side.

2. 2
   Setup

   Shift your weight slightly onto the leg opposite the raised arm, keeping both legs relatively straight with a soft knee bend but avoiding locking them.

3. 3

   Initiate the movement by hinging at your hips, pushing your glutes back, and simultaneously rotating your torso towards the side of the extended arm.

4. 4

   Keep your back straight and your eyes fixed on the raised hand as you reach your lower hand towards the opposite foot or the floor, maintaining a controlled descent.

5. 5

   Control the descent, feeling a stretch in your hamstrings and obliques. Pause briefly at the bottom, then engage your core and glutes to reverse the motion and return to the starting position.

Tips

• Maintain a straight spine throughout the movement; avoid rounding your back to reach further and instead focus on hinging from the hips.
• Keep your gaze fixed on your raised hand to help maintain balance and ensure proper spinal alignment during the rotation.
• Control the movement both on the way down and on the way up, focusing on eccentric control and consistent core engagement.
• Engage your glutes and hamstrings on the standing leg to support the hip hinge and provide stability throughout the exercise.

Common Mistakes

• ×Rounding the back instead of hinging at the hips compromises spinal safety; fix this by initiating the movement by actively pushing your hips back.
• ×Bending the standing knee excessively reduces the hamstring stretch and core engagement; fix this by keeping a soft but largely straight leg.
• ×Rushing the movement leads to poor control and increased injury risk; fix this by performing the exercise slowly and deliberately, focusing on muscle activation.