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.
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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
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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