Start
End
LegsIntermediateBodyweight
Windmills
طواحين الهواء
Target Muscles
AbductorsGlutesHamstringsLower Back
Blue = primary · Gray = secondary
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- 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.
Important tips
Drive through your whole foot, not just your toes.
Keep your knees tracking over your toes.
An honest range of motion beats a heavier load.
