Bodyweight Windmill

Bodyweight Windmill


The Bodyweight Windmill is an exercise that involves standing with your feet shoulder-width apart and your arms extended overhead. You then bend at the waist and reach down towards one foot while keeping your arms extended. This exercise helps to improve flexibility and core strength.

Muscle Group

Equipment Required

Bodyweight Windmill Instructions

  1. Stand with your feet shoulder-width apart and your arms extended out to the sides at shoulder height.
  2. Shift your weight onto your left foot and lift your right foot off the ground, keeping your knee slightly bent.
  3. Slowly hinge at your hips and lower your torso to the left, reaching your right hand down towards your left foot.
  4. As you lower your torso, rotate your torso to the left and reach your left arm up towards the ceiling.
  5. Pause for a moment at the bottom of the movement, then slowly return to the starting position.
  6. Repeat the movement on the other side, shifting your weight onto your right foot and reaching your left hand down towards your right foot while reaching your right arm up towards the ceiling.
  7. Continue alternating sides for the desired number of repetitions.

Bodyweight Windmill Form & Visual

Bodyweight Windmill

Bodyweight Windmill Benefits

  • Improves flexibility and mobility in the hips, shoulders, and spine
  • Strengthens the core, glutes, and shoulders
  • Increases stability and balance
  • Can be done anywhere without equipment
  • Engages multiple muscle groups at once for a full-body workout

Bodyweight Windmill Muscles Worked

  • Obliques
  • Abdominals
  • Glutes
  • Hamstrings
  • Quadriceps
  • Shoulders
  • Triceps

Bodyweight Windmill Variations & Alternatives

  • Weighted Windmill
  • Kettlebell Windmill
  • Dumbbell Windmill
  • Barbell Windmill
  • Single Arm Windmill
  • Partner Assisted Windmill
  • Resistance Band Windmill
  • Medicine Ball Windmill
  • Overhead Windmill