Windmills

Also called lying windmills, lying leg crossover and scorpion.

Works

Side glutes, plus glutes, hamstrings and lower back

Equipment

Bodyweight

Level

Intermediate

Type

Isolation

How to do it

Setup. Lie on your back with your arms extended out to the sides and your legs straight. This will be your starting position.

1. Lift one leg and quickly cross it over your body, attempting to touch the ground near the opposite hand.
2. Return to the starting position, and repeat with the opposite leg. Continue to alternate for 10-20 repetitions.

Cues

• Arms out wide on the floor.
• Swing one leg across the body.
• Shoulders stay down.
• Alternate sides, control each rep.

Common mistakes

• Shoulders lifting off the floor.
• Bending the swinging leg a lot.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.

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