Side-Lying Windmill

Technique

How to perform Side-Lying Windmill

1. Lie on your right side with your hips and knees bent and stacked; optional padding between the knees is not required.
2. Reach both arms forward at chest height with your hands together.
3. Keep your knees together as you slowly sweep the left arm overhead and toward the space behind you, letting your upper back rotate.
4. Keep the pelvis from rolling back and stop the sweep within your available range; the hand does not have to reach the floor.
5. Pause briefly, then bring the left arm back along the arc until the hands meet and the shoulders are stacked again.
6. Repeat the controlled movement, then change sides.

Programming relevance

Muscles involved