Breathing
Breathe slowly and evenly. Exhale as you ease into a comfortable range, and never use the breath to force a deeper position.
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The Windmills primarily works the abductors, with the glutes, hamstrings and lower back supporting the movement. It is a stretching movement that needs no equipment.
1 / 2How to
Movement instructions
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.
Technique guidance
Breathe slowly and evenly. Exhale as you ease into a comfortable range, and never use the breath to force a deeper position.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same exercise variation, range of motion and recording method when comparing Windmills sessions.
Repetitions and completed sets.
Example: 10, 9 and 8 completed reps. Keep each set separate instead of recording only the total.
Compare repetitions using the same variation and range. A different variation needs its own history; extra reps are not directly comparable if the movement changes.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Abductors is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the abductors using something else.
Related
Related movements
Get the app
Add it to a routine, record every completed set, and keep the workout saved on your phone even when the gym has no reception.
