Stretching

Windmills

The windmills is an intermediate stretching exercise for your abductors, using just your body weight.

Main muscles
Abductors
Also works
Glutes, Hamstrings, Lower back
Equipment
Body weight
Level
Intermediate
Windmills, starting position
Start
Windmills, end position
Finish

How to do it

  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.

Alternatives to the windmills

Hip Circles (prone) Body weight Lying Crossover Body weight Standing Hip Circles Body weight Iliotibial Tract-SMR Foam roll IT Band and Glute Stretch Other