Bodyweight Windmill

Muscles worked

Setup

1. Stand with feet slightly wider than shoulder-width apart.
2. Turn both feet 45 degrees away from the side you are working (e.g., if working the right side, point feet left).
3. Raise your right arm straight up toward the ceiling and lock your shoulder into its socket.
4. Place your left hand on the inside of your left thigh with the palm facing forward.

How to do it

1. Inhale and hinge your hips back toward the side of the raised arm, shifting the majority of your weight onto that heel.
2. Slowly slide your bottom hand down the inside of your leg toward the floor while keeping the top arm perfectly vertical and your eyes on your thumb.
3. Exhale and drive through the back heel to return to the starting position by engaging your glutes and obliques.
4. Complete all repetitions on one side before switching your foot position and arm height for the other side.

Form checklist

• Keep your eyes on the raised hand throughout the entire movement to ensure spinal alignment.
• Ensure the top arm remains perpendicular to the floor at all times, not leaning forward or back.
• Keep the leg on the side of the raised arm straight to maximize the hamstring stretch and hinge mechanics.
• Maintain a flat back and avoid rounding the shoulders or spine as you reach for the floor.

Pro tips

• Focus on 'punching' the ceiling with your top hand to engage the deltoids and maintain active shoulder stability.
• The movement is a posterior-lateral hinge; think about pushing your hip out to the side and back rather than just bending at the waist.

Make it harder

• Increase the range of motion by reaching the bottom hand all the way to the floor behind the lead foot.
• Slow the tempo to a 4-second eccentric (lowering) phase to increase the demand on the obliques and stabilizers.

Frequently asked

What muscles does the bodyweight windmill work?

The bodyweight windmill primarily targets the glutes and hamstrings, and also works the serratus anterior as secondary muscles.

What equipment do you need for the bodyweight windmill?

The bodyweight windmill requires no equipment — just your body weight.

Is the bodyweight windmill good for beginners?

The bodyweight windmill is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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