Windmill

Obliques, Hamstrings, ShouldersBodyweight

Standing mobility drill that builds hamstring flexibility, oblique strength, and shoulder stability.

How to do it

1Stand wide with feet slightly past shoulder-width, turned 45 degrees away from your lead side.

2Extend one arm straight overhead and keep your eyes locked on that hand throughout.

3Hinge your hips back and laterally, sliding your bottom hand down your inner leg.

4Push your hips back while keeping your spine straight and core braced.

5Pause at the bottom, then drive through your core to return to the start position.

Common mistakes

Bending the lead leg, taking tension off the target hamstrings and ruining your path.

Rounding your lower back, placing unsafe load on your spine.

Looking away from your raised hand, causing shoulder instability.

Breathing

Inhale as you lower down, exhale as you push back up to the starting position.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.