Windmills
How to do the Windmills with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Abductors
Glutes, Hamstrings, Lower Back
Bodyweight
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.
Log it, see it on your body.
Every Windmills set you log feeds Ascend's anatomy heatmap, so your abductors volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Windmills fits
The Windmills shows up in training built around a specific goal. See how it fits:
More abductors exercises
Windmills: common questions
What muscles does the Windmills work?
The Windmills primarily works the Abductors. It also recruits the Glutes, Hamstrings and Lower Back as supporting muscles.
Is the Windmills suitable for beginners?
The Windmills is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Windmills?
None. The Windmills is a bodyweight exercise, so you can do it without any equipment.
How do I do the Windmills with correct form?
Lie on your back with your arms extended out to the sides and your legs straight. This will be your starting position. Follow the full step-by-step above for the complete movement.
Log your Windmills sets, free.
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