Windmills

Abductors GlutesHamstringsLower Back

IntermediatePull

Track Windmills in MyoAmigo Log your sets, see a starting weight tuned to you, and get an honest read on every session.

Estimated starting range low

127–275.5 lb × 8–12 Estimated from your logged lifts

How to do it

1Lie on your back with your arms extended out to the sides and your legs straight. This will be your starting position.
2Lift one leg and quickly cross it over your body, attempting to touch the ground near the opposite hand.
3Return to the starting position, and repeat with the opposite leg. Continue to alternate for 10-20 repetitions.

Copies this exercise's details, instructions as text to paste into ChatGPT, Claude, or any assistant.