Windmill
Bodyweight
A controlled bodyweight windmill movement combining a hip hinge with trunk rotation.
Level
Intermediate
Equipment
Bodyweight
Focus
Obliques · Hamstrings · Glutes
Exercise Demonstration
Visual demo
Demonstration videos focus on movement quality. Use the cues below for additional guidance.
Key Cues
Do it well.
Use a comfortable stance with softly bent knees.
Hinge from the hips and rotate only within a comfortable range.
Let the lower hand travel only as far as you can control.
Return slowly and alternate sides as demonstrated.
Common Mistakes
Watch for this.
Trying to touch the floor at any cost.
Twisting sharply through the lower back.
Locking the knees or rushing.
Exercise Family
Same movement.
Different setup.
Choose the version that matches your equipment, experience and current training plan.
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