Side Lunge Windmill
Expert Advice
Keep your back straight and core tight to prevent injury and ensure proper muscle engagement.
How-to-do Steps
- Stand with your feet together and arms extended horizontally to the sides.
- Take a large step to the side with your right foot, performing a side lunge by bending your right knee and pushing your hips back.
- As you lunge, reach your left hand down towards your right foot, rotating your torso as you go.
- Push off your right foot to return to the starting position while bringing your arms back to the horizontal position.
- Repeat on the opposite side, alternating lunges with each repetition.
Track Side Lunge Windmill in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Side Lunge Windmill primarily targets the Quads, Hamstrings, Calves, Glutes, Abs, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads20%
Hamstrings20%
Calves20%
Glutes20%
Abs20%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Side Lunge Windmill work?
Side Lunge Windmill primarily targets the Quads, Hamstrings, Calves, Glutes, Abs. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Side Lunge Windmill?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Side Lunge Windmill suitable for beginners?
Side Lunge Windmill is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
