Weighted Windmill Switches
Muscle Groups: Hamstrings
Weighted Windmill Switches focuses on Hamstrings, with Glutes working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Windmill Switches with proper form and technique.
- 1
Stand with feet shoulder-width apart, holding a weight in one hand. Shift your weight to the opposite leg and hinge at the hip, lowering the weight toward the floor while extending the free leg straight behind you.
- 2
Keep your back flat, and engage your core as you reach your free hand toward the floor, rotating your torso slightly. Hold the position for a moment before returning to the starting position.
- 3
Switch the weight to the other hand and repeat the movement on the opposite side.
Tips for Success
These tips will help you perform Weighted Windmill Switches safely and effectively while maintaining proper form.
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Maintain a straight back throughout the movement to protect your spine.
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Avoid rounding your shoulders; keep them relaxed and pulled back to maintain good posture.
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Ensure your knees are soft and not locked; this helps prevent injuries.
Secondary Muscles
While Weighted Windmill Switches primarily targets Hamstrings , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Glutes . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Windmill Switches, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Windmill Switches, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
