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April 27, 2011

By Gerard Bochese

The windmill is one of the best all-around exercises to train balance, stability, coordination, and flexibility of the core while improving hip function.

Begin with both legs straight, spine neutral, arms at 90 degrees to your body (straight out to your sides like an airplane) and the core activated.

Slowly rotate the trunk, bringing your straight arm to the opposite side ankle, which simultaneously trains internal rotation of the leg you are rotating towards and external rotation of the leg you’re rotating away from.

Return to the starting position and repeat to the opposite direction.

Both legs should remain stationary during the exercise and all the motion should occur at the hip.

Performing this same exercise on one leg increases the stabilization demands of the exercise and increases the deceleration force required as the trunk and pelvis are rotated around the stationary leg.

Begin by rotating the trunk toward the side of the down leg (if your right leg is down rotate the right arm toward the right leg).  The more difficult version requires trunk rotation away from the side of the down leg (right leg is down rotate the left arm toward the right leg).

Including these types of exercises in your routine will build great core strength and neuromuscular control, which will definitely benefit you in your daily life and other exercises.

One Comment leave one →
  1. May 1, 2011 4:16 pm

    This is a great exercise! I love the idea of doing it on one leg…

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