Bodyweight windmill

Category

Core

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

External Obliques, Internal Obliques, Biceps Femoris, Semitendinosus, Semimembranosus

Secondary muscles

Deltoids, Erector Spinae

How to do it

1. Stand with your feet wider than shoulder-width apart and your arms extended straight out to the sides at shoulder height.
2. Bend at the waist, rotating your torso to touch your right hand to your left foot, while keeping your left arm extended upward.
3. Return to the starting position and repeat the movement on the opposite side, touching your left hand to your right foot.
4. Repeat the movement for the desired number of repetitions, alternating sides.

Form tips

• Keep your core engaged to maintain balance and stability throughout the exercise.
• Ensure your movements are slow and controlled to maximize muscle activation and prevent injury.
• Maintain a slight bend in your knees to reduce strain on your lower back and hamstrings.