Windmills are an excellent way to integrate rotation, stability, and coordination. Use them in warm-ups to prepare for squats, swings, or general movement.
Instructions
- Lie on your back with arms extended out in a T position.
- Lift one leg and sweep it across your body toward the opposite hand.
- Keep your upper back flat as your hips rotate.
- Return to center and repeat on the other side for 10–20 reps total.
Related Muscle Groups
- Abductors
See exercises for Abductors · Learn about the Abductors - Glutes (secondary)
See exercises for Glutes · Learn about the Glutes - Hamstrings (secondary)
See exercises for Hamstrings · Learn about the Hamstrings - Lower Back (secondary)
See exercises for Lower Back · Learn about the Lower Back