Windmills
Windmills is a dynamic mobility - straight-leg cross-body movement exercise involving Hip abductors. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Hip abductors
- Secondary muscles
- Gluteus maximus, Hamstrings, Erector spinae
- Exercise type
- Dynamic mobility - straight-leg cross-body movement
Exercise technique
- Lie down
Lie face up with arms extended sideways.
- Legs
Rest both legs extended on the floor.
- Raise
Lift one leg without forcing the knee backward.
- Cross
Move the leg across your body toward the opposite hand.
- Control
Keep shoulders near the floor and limit pelvic rotation to a comfortable range.
- Return
Slowly bring the leg to the center and lower it.
- Switch
Repeat the small controlled crossing with the other leg.
Key technique points
- Keep the leg long but unlocked.
- Do not insist on foot-to-hand contact.
- Move slowly.
- Keep shoulders grounded.
- Distribute rotation without forcing the lower back.
- Return to the center before switching.
Common mistakes
Swinging the leg
Do not rapidly twist your lower back with the long lever.
Bending the knee
Do not turn this straight-leg variation into a bent-knee crossover.
Pressing the foot down
Do not force floor contact on the opposite side.
Rolling through the shoulder
Do not turn the whole torso after the leg.
Forcing the neck
Do not insist on turning your head the opposite way.
Skipping the center return
Do not rush to the other side without lowering the leg.
Frequently asked questions
Windmills: why is “Swinging the leg” a mistake?
Do not rapidly twist your lower back with the long lever.
Windmills: why is “Bending the knee” a mistake?
Do not turn this straight-leg variation into a bent-knee crossover.
Windmills: why is “Pressing the foot down” a mistake?
Do not force floor contact on the opposite side.
Windmills: why is “Rolling through the shoulder” a mistake?
Do not turn the whole torso after the leg.
Windmills: why is “Forcing the neck” a mistake?
Do not insist on turning your head the opposite way.
Windmills: why is “Skipping the center return” a mistake?
Do not rush to the other side without lowering the leg.
What should I focus on when doing Windmills?
Keep the leg long but unlocked. Do not insist on foot-to-hand contact. Move slowly. Keep shoulders grounded. Distribute rotation without forcing the lower back. Return to the center before switching.
Related exercises
- Hip Circles (prone)
- Iliotibial Tract-SMR
- IT Band and Glute Stretch
- Lying Crossover
- Standing Hip Circles
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.