Exercise
Windmills
Also known as: lying windmills, supine windmill, scorpion stretch, dynamic windmill stretch
Windmills is an exercise for the abductors. Main target: abductors. Also works: gluteus medius, gluteus minimus, biceps femoris and lower back. No equipment needed — just your bodyweight.
Muscles worked
How to do it
- Lie on your back with your arms extended out to the sides and your legs straight. This will be your starting position.
- Lift one leg and quickly cross it over your body, attempting to touch the ground near the opposite hand.
- Return to the starting position, and repeat with the opposite leg. Continue to alternate for 10-20 repetitions.
Similar exercises
Side Leg Raises
Bodyweight
Abductors
Lying Crossover
Bodyweight
Abductors
Hip Circles (prone)
Bodyweight
Abductors
Standing Hip Circles
Bodyweight
Abductors
Side Bridge Hip Abduction
Bodyweight
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World's Greatest Stretch
Bodyweight
Biceps femoris
Alternatives with other equipment
IT Band and Glute Stretch
Other
Abductors
Iliotibial Tract-SMR
Foam roll
Abductors
Band Hip Abductions
Bands
Abductors
Thigh Abductor
Machine
AbductorsGluteus medius
Barbell Deadlift
Barbell
Lower backGluteus maximusBiceps femoris
Dumbbell Lunges
Dumbbell
Vastus lateralisVastus medialisGluteus maximus
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