Bodyweight Windmill
Expert Advice
Keep your core tight and move slowly to maintain control and stability throughout the movement.
How-to-do Steps
- Stand with feet shoulder-width apart and arms extended horizontally.
- Turn your right foot out to the side and shift your hips to the left.
- Slowly lower your torso down to the right side, reaching towards your right foot with your left hand.
- Keep your right arm extended upwards, following your line of sight.
- Reverse the motion to return to the starting position.
- Repeat on the other side for the desired number of repetitions.
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Muscles Worked
Bodyweight Windmill primarily targets the Abs, Quads, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs50%
Quads50%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Bodyweight Windmill work?
Bodyweight Windmill primarily targets the Abs, Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Bodyweight Windmill?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Bodyweight Windmill suitable for beginners?
Yes, Bodyweight Windmill is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
