A dynamic mobility exercise that targets the hips, hamstrings, and shoulders through lateral lunge movements combined with windmill arm rotations to improve flexibility and range of motion.
Step laterally into a lunge position while simultaneously performing a windmill motion with your arms. Rotate your torso and reach toward the ground with one hand while the other arm reaches overhead. Return to starting position and repeat on the opposite side.
Begin in a standing position with feet shoulder-width apart, ready to perform the lateral lunge windmill movement.
Return to the starting position after completing the lateral lunge windmill, maintaining control and balance.
Step laterally, rotate torso, reach toward ground, maintain balance
Losing balance, not maintaining proper form, rushing movements, poor coordination
Increase movement speed, add weight, perform in sequence, or add variations.
Reduce movement speed, perform basic lateral lunges first, or practice windmill motion separately.
Maintain proper form to avoid knee and ankle strain. Stop if you experience pain in the knees, hips, or shoulders. Ensure adequate space for lateral movement.