Windmills

A dynamic stretching exercise performed lying on your back, alternating leg crosses over the body to lengthen the hip flexors, adductors, and hamstrings.

Instructions

1. Lie on your back on a mat with your arms extended out to the sides at approximately shoulder height.
2. Keep your legs straight and extended.
3. Lift one leg and quickly cross it over your body, attempting to touch or reach toward the ground near the opposite hand.
4. Return the leg to the starting position in a controlled manner.
5. Immediately lift the opposite leg and cross it over your body toward the other hand.
6. Continue alternating between legs in a smooth, flowing motion.
7. Perform the movement for the prescribed number of repetitions or time duration.

Tips

• This is a dynamic stretch; perform controlled movements rather than bouncing or forcing the range of motion.
• Keep your arms and shoulders in contact with the floor to maximize the stretch across your chest and hip flexors.
• Move with rhythm and controlled speed to promote mobility without straining muscles.
• The wider the arm spread, the deeper the stretch across the hip and adductors.
• This exercise is excellent for mobility work and as a warm-up before training.