Bodyweight Windmill Exercise Guide
Exercise Profile
- Target
- Obliques
- Equipment
- Body weight
- Body Part
- Waist
- Primary Muscle
- Obliques
- Secondary Muscles
- Rectus Abdominis, Iliopsoas
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Windmill
How to: Bodyweight Windmill
- Stand with your feet shoulder-width apart and arms extended out to your sides at shoulder height.
- Pivot on one foot while extending the opposite arm towards the floor.
- Engage your core as you rotate your torso and lower your hand to touch your ankle or the floor.
- Return to the starting position and repeat on the opposite side.
Common Mistakes
- Rounding the back instead of keeping it straight.
- Using too much momentum instead of controlled movements.
- Not engaging the core adequately.
Modifications
- Perform the exercise with knees bent for a reduced range of motion.
- Reduce the speed if you experience discomfort.
Tips
- Engage your core throughout the movement.
- Maintain a neutral spine and avoid rounding your back.
- Control the movement and avoid swinging your arms.
Bodyweight Windmill Alternatives
Tags
waist
core
strength
obliques
bodyweight
intermediate