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Windmills, starting position 
Windmills, finishing position
Stretchingintermediate
Windmills
Primary
Abductors
Secondary
Glutes, Hamstrings, Lower Back
Equipment
None
Level
intermediate
Windmills demonstration
How to Perform
- 1Lie on your back with your arms extended out to the sides and your legs straight. This will be your starting position.
- 2Lift one leg and quickly cross it over your body, attempting to touch the ground near the opposite hand.
- 3Return to the starting position, and repeat with the opposite leg. Continue to alternate for 10-20 repetitions.
Video Tutorial
Tips & Common Mistakes
- •Focus on controlled movements rather than speed or momentum
- •Maintain proper breathing - exhale during the exertion phase
- •Start with lighter weight to master the form before progressing
Muscles Worked
Front
Back
AbductorsGlutesHamstringsLower Back
Exercise Details
- Category
- Stretching
- Force
- pull
- Mechanic
- N/A
- Level
- intermediate
Exercise Variations
Frequently Asked Questions
What muscles does Windmills work?
Windmills primarily targets the Abductors. It also works the Glutes, Hamstrings, Lower Back as secondary muscles.
What equipment do I need for Windmills?
Windmills requires no equipment - it's a bodyweight exercise.
Is Windmills suitable for beginners?
Windmills is classified as intermediate level. Beginners should master foundational movements first.
Alternatives to Windmills
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.