Back to Exercises
StretchingIntermediate
Windmills
Equipment
Bodyweight
Target Muscles
Abductors
Category
Stretching
Muscle Group
Legs
Force Type
pull
Target Muscles
Abductors
Secondary Muscles
GlutesHamstringsLower back
Breathing
Exhale as you pull the weight toward your body, inhale as you extend back to the start.
Common Mistakes
- •Not using the full range of motion
- •Using momentum instead of controlled muscle tension
- •Not maintaining proper form throughout the movement
Safety Tips
- •Stop immediately if you feel sharp or joint pain
- •Keep your core engaged to protect your lower back
- •Start with a weight you can control, not your one-rep max
Variations
- •Try a deficit version to increase the range of motion
- •Add a pause at the bottom to eliminate momentum
- •Increase intensity by elevating your feet
Alternatives
- •Try a dynamic warm-up version before workouts
- •Use the contract-relax PNF method to deepen the stretch
- •Choose another exercise that targets the abductors
Progressions
- •Increase the weight by 5-10% once you can complete all reps with clean form
- •Slow down the eccentric (lowering) phase to 3-4 seconds
- •Reduce rest periods between sets to increase workout density
- •Add an extra set or rep each week (progressive overload)
Regressions
- •Use an assisted version (bands, partner, or machine) to reduce load
- •Reduce the weight to focus strictly on technique
- •Decrease the range of motion if you feel joint discomfort
- •Increase rest intervals to ensure full recovery between sets
Beginner Tips
- •Master proper form before increasing weight
- •Focus on slow, controlled movements — don't chase speed
- •Start with 2-3 sets of 10-12 reps to build a solid foundation
Pro Tips
- Breathe deliberately — exhale during the hardest part of the movement
- Warm up with lighter sets of the same exercise to prime the nervous system
- Stay tight throughout — brace your core before every single rep