Dumbbell Low Windmill

Muscles worked

Setup

1. Stand with your feet wider than shoulder-width apart.
2. Turn both feet 45 degrees to the left (if working the right side).
3. Hold a dumbbell in your left hand, letting it hang naturally at your side.
4. Extend your right arm straight up toward the ceiling, locking the elbow.

How to do it

1. Inhale and hinge your hips back toward the right, shifting about 60-70% of your weight onto the right leg.
2. Lower the dumbbell toward the floor along the inside of your left leg while keeping your eyes fixed on the raised right hand.
3. Exhale as you drive through your heels and contract your glutes and obliques to return to a tall standing position.
4. Maintain a controlled 3-second descent and a powerful 1-second ascent.

Form checklist

• Keep your eyes on your top hand throughout the entire movement to maintain balance and spinal alignment.
• Ensure the back leg (the side you are hinging into) stays straight or has only a micro-bend.
• Keep the raised arm perfectly vertical and 'plugged' into the shoulder socket.
• Focus on pushing the hips back diagonally rather than simply leaning to the side.

Pro tips

• Imagine your body is between two panes of glass; avoid letting your chest rotate toward the floor.
• Focus on the 'big toe' of the front foot and the 'heel' of the back foot to create a stable tripod for the hinge.

Make it harder

• Add a 2-second pause at the bottom of the movement to maximize the isometric challenge on the obliques.
• Transition to a Double Windmill by holding a second dumbbell in the overhead hand.

Frequently asked

What muscles does the dumbbell low windmill work?

The dumbbell low windmill primarily targets the glutes and hamstrings, and also works the abs, deltoids, and obliques as secondary muscles.

What equipment do you need for the dumbbell low windmill?

The dumbbell low windmill uses dumbbell.

Is the dumbbell low windmill good for beginners?

The dumbbell low windmill is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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