Exercise library · Abductors

How to Do Windmills

Step-by-step instructions, muscles worked and workouts that use the windmills.

How to do it

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.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

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Gear for this exercise

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →Doorway pull-up barThe cheapest way to train your back and biceps at home.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.