Side Lunge Windmill

Muscles worked

Setup

1. Stand tall with your feet hip-width apart and arms relaxed at your sides.
2. Engage your core and maintain a neutral spine with your chest lifted.
3. Ensure you have sufficient space to step wide to both the left and right.

How to do it

1. Take a wide step to the right, hinging your hips back and bending the right knee while keeping the left leg perfectly straight.
2. As you descend, rotate your torso to reach your left hand toward your right ankle while extending your right arm straight up toward the ceiling.
3. Exhale and push forcefully off the right foot to return to the starting position, resetting your torso to an upright posture.
4. Inhale as you repeat the movement on the left side, alternating sides with a controlled, rhythmic tempo.

Form checklist

• Keep the heel of the lunging foot glued to the floor throughout the movement.
• Ensure the knee of the working leg tracks directly over the toes, not caving inward.
• Maintain a flat back during the rotation; avoid rounding the shoulders to reach the floor.
• Keep your gaze toward the elevated hand to maximize thoracic spine mobility.

Pro tips

• Focus on 'sitting' into the glute of the lunging leg rather than just bending the knee to maximize posterior chain activation.
• Actively reach in opposite directions with your arms to create tension across the obliques and chest.

Make it harder

• Hold a light dumbbell or kettlebell in the reaching hand to increase the demand on the core and shoulders.
• Add a small hop when returning to the center to increase the plyometric demand and heart rate.

Frequently asked

What muscles does the side lunge windmill work?

The side lunge windmill primarily targets the glutes, hamstrings, and quadriceps, and also works the serratus anterior and trapezius as secondary muscles.

What equipment do you need for the side lunge windmill?

The side lunge windmill requires no equipment — just your body weight.

Is the side lunge windmill good for beginners?

The side lunge 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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