Bodyweight Windmill
- Músculo objetivo
- Obliques, Rectus Abdominis
- Músculos sinergistas
- Iliopsoas
- Equipamiento
- Body weight
- Parte del cuerpo
- Waist
- Tipo
- Strength
The bodyweight windmill is a standing core exercise that targets the obliques and rectus abdominis while the iliopsoas (hip flexors) assists at the hip. Using only your body weight, you hinge sideways and rotate to bend toward one foot, building rotational strength, anti-lateral-flexion control, and hip mobility.
Cómo hacer el Bodyweight Windmill
- 1Stand tall with your feet wider than shoulder-width and turn your front foot out about 45 degrees, the other foot pointing forward.
- 2Raise one arm straight overhead and keep your gaze fixed on that top hand throughout the movement.
- 3Brace your core and push your hips toward the side of the raised arm, hinging at the hip rather than collapsing the waist.
- 4Slide your lower hand down the inside of your front leg, rotating your torso open as you reach toward your foot.
- 5Keep your top arm vertical and your eyes on it, lowering only as far as your hip mobility and control allow.
- 6Pause briefly at the bottom, feeling tension through the obliques on the lengthened side.
- 7Drive through your hips and contract your obliques and abs to stand back up under control to the start.
- 8Complete your reps on one side, then switch your stance and arms to repeat on the other side.
Consejos de técnica
- Move slowly and keep the motion smooth; the windmill rewards control, not speed or momentum.
- Keep your top arm locked straight and stacked over your shoulder so your obliques drive the rotation.
- Hinge from the hips and keep a long spine instead of rounding your back to reach lower.
- Only descend to the depth where you can hold tension and good position, then build range over time.
- Train both sides evenly to keep oblique strength and hip mobility balanced left to right.
Errores comunes
- Rounding the lower back to reach the foot, which removes tension from the obliques and strains the spine.
- Bending the knees and squatting down instead of hinging at the hips, which turns the movement into a different exercise and loses the oblique stretch.
- Letting the top arm drift forward or drop, which breaks the stacked shoulder line and reduces rotational demand on the core.
- Using momentum to bounce out of the bottom, which cheats the rep and removes control from the rectus abdominis and obliques.
- Looking down instead of tracking the top hand, which collapses the torso and degrades rotation and balance.
Preguntas frecuentes
What muscles does the bodyweight windmill work?
It primarily targets the obliques and rectus abdominis, with the iliopsoas (hip flexors) assisting as you hinge and rotate at the hip. It also challenges balance and hip mobility.
How wide should my stance be for the windmill?
Set your feet wider than shoulder-width with the front foot turned out about 45 degrees. A wider stance gives you a stable base and more room to hinge at the hip.
Is the bodyweight windmill good for beginners?
Yes. Because it uses only your body weight, you can keep the range short and shallow at first, then gradually reach lower as your obliques strengthen and your hip mobility improves.
How many sets and reps should I do?
Start with 2 to 3 sets of 6 to 10 controlled reps per side. Prioritize slow, balanced reps over depth, and stop a set once your form or rotation breaks down.
Where should I feel the bodyweight windmill?
You should feel a stretch and working tension through the obliques on the side you are hinging toward, plus core engagement across the abs. Sharp lower-back pain means you are rounding instead of hinging.
