Windmills

How to do the Windmills

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.

Muscles worked

Role	Muscles
Primary	abductors
Secondary	glutes, hamstrings, lower back
Equipment	no equipment
Difficulty	intermediate

Train the same muscles a different way

4 alternatives for the same abductors, with and without kit.

Monster Walk Resistance Bands Iliotibial Tract-SMR Foam Roller Thigh Abductor Machine IT Band and Glute Stretch Other Equipment

Easier than the Windmills

Same movement pattern, lower entry difficulty — work up from here.

Hip Circles (prone) beginner · Bodyweight Standing Hip Circles beginner · Bodyweight Monster Walk beginner · Resistance Bands

Common questions

What muscles does the Windmills work?

The Windmills primarily works the abductors, with the glutes, hamstrings, and lower back as secondary movers. Hip Circles (prone), Standing Hip Circles, and Monster Walk train the same muscle, across 5 equipment types.

What equipment do you need for the Windmills?

None — the Windmills is bodyweight, so it works at home, in a hotel room or outdoors. Hip Circles (prone) and Standing Hip Circles also need nothing.

Is the Windmills suitable for beginners?

It is rated intermediate. Start with Hip Circles (prone), Standing Hip Circles, and Monster Walk and work up.

Similar exercises

Hip Circles (prone) Bodyweight Standing Hip Circles Bodyweight Monster Walk Resistance Bands IT Band and Glute Stretch Other Equipment Iliotibial Tract-SMR Foam Roller Lying Crossover Bodyweight