Side Windmill Lunge
Targets legs, core, and obliques with a lunge and twist. Improve flexibility, balance, and strength!
The Side Windmill Lunge is a compound exercise that mainly works the quads and glutes & hips, with help from the core. No equipment needed: it uses just your bodyweight.
Side Windmill Lunge Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Obliques; Abdominals (rectus abdominis)
Side Windmill Lunge Variations and Alternatives
How to do the Side Windmill Lunge
Starting Position: Stand with your feet shoulder-width apart and arms at your sides.
Performing the Side Lunge: Begin by taking a large step to the side with your right foot. Bend your right knee to push your hips back and lower into a side lunge. Keep your left leg straight, your right thigh should be parallel to the floor. Keep your left foot firmly planted, and do not let your right knee go past your toes.
Adding the Windmill: As you lunge to the right, rotate your torso to the left and bring your left arm down towards the floor next to your right foot. Simultaneously, raise your right arm straight up towards the ceiling, keeping your eyes on your hand.
Returning to Starting Position: Push off with your right foot to return to the initial standing position. Lower your arms to your sides as you come back up.
Repeat on the Other Side: Perform the same movement on the opposite side, stepping out with the left foot and reaching down with the right hand while lifting the left arm.
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Side Windmill Lunge FAQs
What muscles does the Side Windmill Lunge work?
The Side Windmill Lunge mainly works the quads and glutes & hips, with help from the core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Side Windmill Lunge?
None. The Side Windmill Lunge is a bodyweight exercise, so you can do it anywhere.
Is the Side Windmill Lunge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Side Windmill Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side Windmill Lunge variations and alternatives?
Similar exercises include the Bodyweight Windmill Cut, Dumbbell Low Windmill, Kettlebell Advanced Windmill and Alternating Bodyweight Lateral Lunge.
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