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
Strength
Barbell Skull Crusher with trainwell
Barbell Skull Crusher
The Barbell Skull Crusher targets your triceps for improved arm strength and definition. This exercise involves lowering a weight towards your forehead while lying down. Enhance your upper arm strength today.
Try it out
Bodyweight
Yoga Ball Kneeling Plank Circle with trainwell
Yoga Ball Kneeling Plank Circle
"Yoga Ball Kneeling Plank Circle is an excellent core-strengthening exercise. It tests your abs, lower back, and shoulders by maintaining a plank position on your knees while circling the ball. Ideal for improving balance, coordination, and core strength."
Try it out
Strength
Barbell Thruster with trainwell
Barbell Thruster
The Barbell Thruster is a compound exercise targeting the legs, glutes, core, and shoulders. It combines a squat and a press, building strength, enhancing endurance and stability, ideal for full-body conditioning.
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