Bodyweight Windmill Cut

1. Stand with your feet wider than shoulder-width apart and your arms extended out to the sides at shoulder height.

2. Turn your right foot out slightly to help facilitate the movement.

3. 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.

4. Keep your right arm extended upward throughout the movement, so it forms a straight line with your left hand.

5. Your head should follow your hands, ensuring your gaze is up towards your raised hand.

6. Engage your core and the muscles of your lower back to support your spine as you descend.

7. Go as low as your flexibility allows without compromising your posture or bending your knees.

8. Pause at the bottom of the movement, and then reverse the motion to come back up to the starting position.

9. 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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