Bodyweight Windmill
Description
The bodyweight windmill performs the windmill movement with no external weight — one arm extended overhead and the other reaching toward the floor as you hinge laterally at the hips. It builds lateral hip mobility, oblique strength, and shoulder stability without load.
Equipment Required
Bodyweight Windmill Instructions
- Stand with feet wider than hip-width. Turn your left foot out 45 degrees.
- Extend your right arm straight overhead.
- Push your right hip out to the right.
- Hinge to the left — slide your left hand down your left leg toward the floor.
- Keep your right arm overhead. Look up at your right hand.
- Continue until your left hand touches the floor (or as low as flexibility allows).
- Drive your right hip forward to stand back up.
- Complete reps, then switch sides. Aim for 5 to 8 reps per side.
Bodyweight Windmill Form & Visual
Bodyweight Windmill Benefits
- Builds lateral hip mobility
- Develops oblique strength unloaded
- Teaches the windmill pattern before loading
- No equipment needed
- Improves hamstring flexibility
- Excellent warm-up for loaded windmills
Bodyweight Windmill Muscles Worked
- Obliques
- Hamstrings (stretched)
- Gluteus medius
- Core (stabilizer)
- Shoulder stabilizers (overhead arm)
Bodyweight Windmill Variations & Alternatives
- KB Windmill (loaded)
- KB Double Windmill
- Turkish Get-Up
- Side Bend Stretch
- Standing Side Stretch
