Bodyweight Windmill Cut
Improve core strength & flexibility! The Bodyweight Windmill Cut targets your obliques, hamstrings, & shoulders. Start slow and build up!
The Bodyweight Windmill Cut mainly works the core, with help from the hip abductors (outer thighs) and lower back. No equipment needed: it uses just your bodyweight.
Bodyweight Windmill Cut Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Hip Abductor (gluteus medius); Spinal Erectors (erector spinae)
Bodyweight Windmill Cut Variations and Alternatives
How to do the Bodyweight Windmill Cut
Stand with your feet wider than shoulder-width apart and your arms extended out to the sides at shoulder height.
Turn your right foot out slightly to help facilitate the movement.
Begin by hingeing at the hips and lowering your torso towards the left side, allowing your left hand to slide down your left leg towards your foot.
Keep your right arm extended upward throughout the movement, so it forms a straight line with your left hand.
Your head should follow your hands, ensuring your gaze is up towards your raised hand.
Engage your core and the muscles of your lower back to support your spine as you descend.
Go as low as your flexibility allows without compromising your posture or bending your knees.
Pause at the bottom of the movement, and then reverse the motion to come back up to the starting position.
Perform the desired number of repetitions for one side, and then switch to perform the same number on the other side.
Keep in mind that the windmill exercise targets flexibility in the hamstrings and strength in the core. It is essential to maintain good form and not to twist or bend the knees during the movement. If new to this exercise, start with a shallower range of motion and increase depth as flexibility and strength improve.
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Bodyweight Windmill Cut FAQs
What muscles does the Bodyweight Windmill Cut work?
The Bodyweight Windmill Cut mainly works the core, with help from the hip abductors (outer thighs) and lower back. The main muscles are the obliques and rectus abdominis.
What equipment do you need for the Bodyweight Windmill Cut?
None. The Bodyweight Windmill Cut is a bodyweight exercise, so you can do it anywhere.
What are some Bodyweight Windmill Cut variations and alternatives?
Similar exercises include the Dumbbell Low Windmill, Hanging Windshield Wiper, Kettlebell Advanced Windmill and Kettlebell Low Windmill.
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