Movement overview

The Bodyweight Windmill is a dynamic exercise that targets the core, shoulders, and hips. It enhances flexibility, stability, and coordination by requiring rotational movement and balance. This exercise is performed without any equipment, making it accessible for all fitness levels.

Step-by-step cues

1. Stand with your feet slightly wider than shoulder-width apart and toes pointing slightly outward.
2. Extend your arms out to the sides at shoulder height, forming a T-shape with your body.
3. Shift your weight onto your right leg, bending your right knee slightly while keeping your left leg straight.
4. Rotate your torso to the right, lowering your left hand towards your right foot while keeping your right arm extended upwards.
5. Keep your gaze on your right hand as you hinge at the hips and maintain a straight back.
6. Pause briefly at the bottom of the movement, then return to the starting position by reversing the motion.
7. Repeat the movement on the opposite side, shifting weight onto your left leg and lowering your right hand towards your left foot.

Technical tips

• Engage your core throughout the exercise to maintain balance and support your lower back.
• Focus on controlled movements rather than speed to maximize stability and effectiveness.
• Ensure that your knees do not collapse inward; keep them aligned with your toes during the movement.
• Breathe steadily, inhaling as you lower into the windmill and exhaling as you return to standing.
• If you're new to this exercise, practice in front of a mirror to ensure proper form and alignment.
• To increase difficulty, try performing the windmill on an unstable surface like a yoga mat or balance pad.