Windmills
The Windmills targets the Abductors and suits intermediate-level lifters. With 3 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The abductors handles the primary load during this movement. The glutes and hamstrings and lower back assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Windmills work?
The Windmills primarily works the Abductors. Secondary muscles include the Glutes, Hamstrings, Lower Back, which assist during the movement.
Is the Windmills good for beginners?
The Windmills is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Windmills?
The Windmills requires minimal equipment and can be performed in most gym settings.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.