The windmill exercise works on the hip extensors comprising the hamstrings, gluts and the hips which are the powerhouse of the workout.
Lowering down in the course of the workout stretches the hamstrings rather than the waist. To rise up, you need to focus on squeezing the gluts to push your hips back to the centre.
More insights from Openfit:
- Core: While your hips power the windmill exercise, your core is what keeps you from bending or fumbling mid-rep. By Keeping an engaged core, you keep your torso strong and stable so you can move more weight with better safer form.
- Shoulder: After helping you first get the weight placed overhead, the shoulder muscles work hard to keep that weight in place and from teeter-tottering around. When performing this exercise, you will likely notice that one of your shoulders is somewhat stronger or more stable than the other.
According to Ryan Campbell, a kinesiologist and training specialist, windmill exercise helps build the body stability, improves core strength and works on the all powerful gluts.
Another variation is the windmill stretch which comes with a different move. It helps to balance out the hard work done during the actual windmill exercise.
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