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Stretchingintermediate

Windmills

How do you do windmills?

An intermediate stretching exercise done using just your bodyweight that mainly works the abductors, with help from the glutes, hamstrings and lower back. Lie on your back with your arms extended out to the sides and your legs straight. This will be your starting position.

Updated

Primary
Abductors
Secondary
Glutes, Hamstrings, Lower Back
Equipment
None
Level
intermediate

Windmills demonstration

Windmills, starting position
Windmills, starting position
Windmills, finishing position
Windmills, finishing position

How to Perform

  1. 1Lie on your back with your arms extended out to the sides and your legs straight. This will be your starting position.
  2. 2Lift one leg and quickly cross it over your body, attempting to touch the ground near the opposite hand.
  3. 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

FrontFront view. Muscles worked: abductors; also glutes, hamstrings, lower back
BackBack view. Muscles worked: abductors; also glutes, hamstrings, lower back
AbductorsGlutesHamstringsLower Back

Exercise Details

Category
Stretching
Force
pull
Mechanic
N/A
Level
intermediate

Exercise Variations

At Home
Home workout modifications
Alternatives
Similar exercises
For Beginners
Easier modifications
Without Weights
Bodyweight options

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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.

IT Band and Glute Stretch

Abductors

View exercise

Lying Crossover

Abductors

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Iliotibial Tract-SMR

Abductors

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Hip Circles (prone)

Abductors

View exercise