Windmills

A intermediate stretching exercise for the glutes, done with just your bodyweight.

Main muscles: Glutes
Also works: Hamstrings and Lower back
Equipment: Bodyweight
Level: Intermediate
Movement: Pull

How to do the Windmills

Lie on your back with your arms extended out to the sides and your legs straight. This will be your starting position.
Lift one leg and quickly cross it over your body, attempting to touch the ground near the opposite hand.
Return to the starting position, and repeat with the opposite leg. Continue to alternate for 10-20 repetitions.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Windmills

Questions

What muscles does the Windmills work?

Mainly the glutes, with the hamstrings and lower back helping.

Is the Windmills good for beginners?

It's rated intermediate. Beginners can build up to it with Ankle On The Knee first.

What can I do instead of the Windmills?

Good alternatives that train the glutes: Ankle On The Knee, Knee Across The Body, Lying Crossover or Lying Glute.

How many sets and reps of the Windmills should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).