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Bodyweight Windmill

Step by step instructions, muscle activation and variants for the Bodyweight Windmill.

EasyAbsObliques

About this exercise

The bodyweight windmill is a lateral bend and rotation drill that stretches the obliques, hamstrings, and lower back while improving thoracic mobility. Performed standing with arms extended overhead and to the side, it mimics the sweeping arc of a windmill blade.

How to Perform

  • Stand with feet slightly wider than shoulder-width, toes turned out slightly
  • Raise one arm straight overhead and extend the other arm along the thigh
  • Hinge laterally at the hips, sliding the lower hand down the leg toward the foot
  • Keep both arms in line — the overhead arm reaches up as the lower hand descends
  • Hold a brief stretch at the bottom, then return to the upright starting position
  • Complete all reps on one side before switching

Muscle Activation

Primary
AbsObliques
Secondary
Core

Common Mistakes

Common mistakes content is coming soon.

About the Bodyweight Windmill

The Bodyweight Windmill is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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