Windmills

A upper legs exercise targeting the abductors.

Windmills demonstration
Windmills — demonstration

Body part

Upper Legs

Equipment

Other

Target muscles

Abductors

Secondary muscles

Glutes, Hamstrings, Lower Back

How to do Windmills

  1. Lie on your back with your arms extended out to the sides and your legs straight. This will be your starting position.

  2. Lift one leg and quickly cross it over your body, attempting to touch the ground near the opposite hand.

  3. Return to the starting position, and repeat with the opposite leg. Continue to alternate for 10-20 repetitions.

Muscles worked

Primary (target)

Abductors

Secondary

GlutesHamstringsLower Back

Related exercises

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Hip Circles (prone)

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Iliotibial Tract-SMR

Foam RollAbductors

IT Band and Glute Stretch

OtherAbductors

lever seated hip abduction

Leverage MachineAbductors

Lying Crossover

Body WeightAbductors

All upper legs exercises →

Track Windmills in NutriMind

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