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Windmills

Windmills is an intermediate bodyweight stretching that mainly works your abductors (outer hips), with help from your glutes, hamstrings and lower back.

💪 Abductors (outer hips)🏋️ Bodyweight📈 Intermediate🎯 2-3 holds of 20-30 seconds per side
Windmills: starting position
Starting position
Windmills: end position
End position

How to do the 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: Abductors (outer hips)Secondary: GlutesSecondary: HamstringsSecondary: Lower back

Sets and reps

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

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Windmills alternatives

Exercises that train the same main muscle, including options with other equipment.

Lying CrossoverBodyweight · ExpertIT Band and Glute StretchOther · IntermediateStanding Hip CirclesBodyweight · BeginnerHip Circles (prone)Bodyweight · BeginnerIliotibial Tract-SMROther · Intermediate

FAQ

What muscles does the windmills work?

It mainly works your abductors (outer hips); your glutes, hamstrings and lower back assist.

How many sets and reps of windmills should I do?

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

Is the windmills good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More glutes exercises →