Windmill
The Windmill is a functional compound exercise that combines a hip hinge with thoracic rotation to strengthen the obliques, shoulders, and core stabilizers. It improves hamstring flexibility and overhead stability while challenging the body through multiple planes of motion.
Because the Windmill requires high coordination and stability, the AI monitors your recovery metrics (HRV and sleep) to determine if your nervous system is ready for this complex movement. If your logged RPE is consistently high, the app recognizes the stability demand and may suggest reducing volume to prevent form breakdown. Additionally, if you report lower back or shoulder sensitivity, the AI instantly recommends safer regression exercises like the PVC Windmill to build up your requisite mobility.
Form Cues
- Hinge your hips back towards the side of the raised arm
- Keep your top arm vertical and locked out
- Look up at your top hand throughout the movement
- Keep the leg under the raised arm straight
- Engage your core to maintain a straight spine
- Don't simply side bend at the waist
- Don't round your lower back to reach the floor
- Don't let your top arm drift forward or backward
- Don't take your eyes off the top hand
- Don't bend the knee of the working leg
Common Mistakes
- Side bending instead of hip hinging
- Rounding the lumbar spine
- Losing overhead shoulder stability
- Bending both knees excessively
- Looking down at the ground
Muscles Worked
This exercise primarily targets the obliques and the stabilizers of the trunk, while the overhead position places a high demand on the anterior deltoid and rotator cuff for isometric stability. The movement also acts as a dynamic stretch and strengthening stimulus for the hamstrings and glutes on the working side.
Primary
Secondary
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