Windmills
How to do the Windmills with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Abductors
Glutes, Hamstrings, Lower Back
Bodyweight
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.
Log it, see it on your body.
Every Windmills set you log feeds Ascend's anatomy heatmap — so your abductors volume is visible at a glance — and counts toward your bodyweight-strength tier.
More abductors exercises
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