Windmills
The Windmills primarily targets your Abductors, with support from Glutes, Hamstrings, Lower Back. It requires stretch and is best suited to intermediate lifters.
Intermediate level · Equipment: Stretch · Pull
Primary muscles: Abductors Secondary muscles: Glutes, Hamstrings, Lower Back
How to perform Windmills
- Step 1. Lie on your back with your arms extended out to the sides and your legs straight. This will be your starting position.
- Step 2. Lift one leg and quickly cross it over your body, attempting to touch the ground near the opposite hand.
- Step 3. Return to the starting position, and repeat with the opposite leg. Continue to alternate for 10-20 repetitions.
Frequently asked questions
Which muscles are primarily targeted during the windmill exercise?
The windmill focuses on the glutes and hamstrings while requiring significant core stability. It also improves shoulder stability and hip mobility through a functional range of motion.
What is the most important technique tip for maintaining proper form?
Keep the arm holding the weight vertical and locked out while tracking it with your eyes. Hinge at the hips and shift your weight toward the rear leg to maintain balance and tension.
What are the most common mistakes to avoid during this movement?
Avoid rounding the spine or bending the knees excessively, which shifts tension away from the glutes. Ensure the movement comes from a hip hinge rather than side-bending at the waist.
How can a beginner safely progress to using weights with windmills?
Start with no weight to master the hip hinge and shoulder positioning. Once comfortable, use a light kettlebell or dumbbell held in the top hand to build overhead stability.
What is the recommended set and rep range for this exercise?
Perform 2 to 3 sets of 5 to 8 repetitions per side. Focus on slow, controlled movement rather than high volume to ensure joint integrity and proper muscular engagement.
Sample sets & reps for Windmills
- Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
- Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
- Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Abductors exercises
- Hip Circles (prone) — stretch
- IT Band and Glute Stretch — stretch
- Iliotibial Tract-SMR — stretch
- Lying Crossover — stretch
- Monster Walk — band
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