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Windmills

AbductorsOtherIntermediate
Windmills — start position
Start
Windmills — finish position
Finish
Muscles worked
PrimaryAbductors
SecondaryGlutes, Hamstrings, Lower back

How to do it

  1. 01

    Lie on your back with your arms extended out to the sides and your legs straight. This will be your starting position.

  2. 02

    Lift one leg and quickly cross it over your body, attempting to touch the ground near the opposite hand.

  3. 03

    Return to the starting position, and repeat with the opposite leg. Continue to alternate for 10-20 repetitions.

In the app

Windmills appears when you own the kit it needs and the day's window has room for it. Its minutes come from Rule 2 (Sessions are built to fit, never guaranteed, graded product): the window sets how long it runs, never the other way round.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have the kit it needs

Same movement pattern, same primary muscles — swap by what you have.

With bodyweight

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