AbductorsIntermediate

Windmills

Stretching movement using No Equipment.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary AbductorsSupporting Glutes, Hamstrings, Lower Back

Movement instructions

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.

Technique guidance

Breathe slowly and evenly. Exhale as you ease into a comfortable range, and never use the breath to force a deeper position.

Use only a comfortable range; a stretch may feel like tension but should not feel sharp or joint-specific.
Come out of the position slowly and use support when balance is limited.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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