Strength

Windmill

The Windmill is a dynamic exercise for hamstrings, back, and obliques, promoting flexibility, posture, stability, and balance, with a focus on control, form, and muscle endurance as you twist and reach in the movement.
View all exercises
Windmill instructions
Step-by-step instructions
1
Stand up straight with your feet a little wider than shoulder-width apart and extend your arms out to the sides at shoulder height.
2
Turn your left foot outwards slightly and focus on a point straight in front of you.
3
Without moving your feet, turn your upper body to the right, twisting at the waist.
4
Slowly bend to the right and extend your right arm towards the ground as your left arm is extended upwards.
5
Return to the starting position in a controlled motion, then repeat on the left side.
Stand up straight with your feet a little wider than shoulder-width apart and extend your arms out to the sides at shoulder height.
Turn your left foot outwards slightly and focus on a point straight in front of you.
Without moving your feet, turn your upper body to the right, twisting at the waist.
Slowly bend to the right and extend your right arm towards the ground as your left arm is extended upwards.
Return to the starting position in a controlled motion, then repeat on the left side.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Mobility
Ladder Lateral Skier with trainwell
Ladder Lateral Skier
The Ladder Lateral Skier is a dynamic workout to enhance agility, stability, and endurance. Featuring a side-to-side jump motion, it tones legs and core while boosting the heart rate for cardiovascular fitness and fat loss.
Try it out
Strength
Dumbbell Overhead Squat with trainwell
Dumbbell Overhead Squat
The Dumbbell Overhead Squat enhances full-body strength, shoulder stability, and core power. This exercise, involving squats with overhead dumbbells, targets legs, glutes, arms, and core, boosting strength, flexibility, and endurance.
Try it out
Strength
Machine Assisted Chin Up with trainwell
Machine Assisted Chin Up
The Machine Assisted Chin-Up strengthens the upper body, targeting biceps and back muscles. Ideal for beginners, this exercise boosts arm, shoulder, and back strength and stability by using a machine assist to pull oneself up.
Try it out
Start your fitness journey today
Enjoying exercises like Windmill, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer