Exercise guide
Windmills
Windmills are a lying mobility drill in which one straight leg crosses over the body toward the opposite side. The abductors are listed as the primary area, while the glutes, hamstrings, and lower back may also be affected.
Training context
Using Windmills in a Mobility Routine
The movement combines hip motion with trunk rotation, so the leg may not reach the floor without the shoulders lifting or the lower back becoming uncomfortable. Touching the opposite hand is not required.
Begin slowly and keep both shoulders near the floor. Use a smaller arc if the leg must be thrown across the body.
Technique overview
Guide the leg across instead of swinging it
Lie face up with the arms extended to the sides and both legs long. Raise one leg and move it across the body through a smooth, comfortable arc. Stop before the shoulders lift or the lower back feels strained, then return the leg under control. Alternate sides without using momentum.
Treat this as an overview and use a range, pace, and setup you can control.