Windmills

Windmills is a intermediate-level exercise in the stretching category that primarily works the abductors. It also recruits the glutes, hamstrings and lower back.

How to do it

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.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.