Bodyweight Windmill

Stand with your feet slightly wider than shoulder-width apart and toes pointing slightly outward.

Extend your arms out to the sides at shoulder height, forming a T-shape with your body.

Engage your core throughout the exercise to maintain balance and support your lower back.

Focus on controlled movements rather than speed to maximize stability and effectiveness.

Reaching for depth by rounding the spine instead of hinging at the hips.

Allowing the hips to rotate freely instead of controlling the movement.

Forcing range of motion that cannot be maintained with a stable torso.