Windmills
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.
How to program the Windmills
Sets and reps
As an isolation movement, the Windmills is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Windmills is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Windmills into a plan
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Frequently asked questions
What muscles does the Windmills work?
The Windmills primarily targets the Abductors. It also recruits the Glutes, Hamstrings, Lower Back as supporting muscles.
What equipment do I need for the Windmills?
You need no equipment (bodyweight only). Difficulty level: Intermediate.
How many sets and reps of the Windmills should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
