Bodyweight Kneeling Windmill
Master spinal mobility and core stability with the Bodyweight Kneeling Windmill. This half-kneeling flow enhances hip flexibility and shoulder control while building a resilient, functional core.
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
Setup
Start in a half-kneeling position on a mat, with one knee down and the other foot planted flat in front of you.
Extend the arm corresponding to the back knee straight up towards the ceiling, palm facing forward.
Movement
Inhale and begin the rotation by hinging at the hips and pulling the core tight, keeping the arm extended vertically the entire time.
Lean your torso slightly forward and rotate your chest downward, trying to reach your free hand toward the floor near the instep of the front foot.
Keep your eyes on the top hand throughout the movement to encourage proper spinal rotation.
Exhale to return to the starting upright half-kneeling position, using your core muscles to control the movement.