MobilityIntermediate
Supine Windmill
Lying on your back with arms out wide, one straight leg swings up and across the body toward the opposite hand. Mobilises the hips and rotates the lower back.
Primary muscles
- Obliques
- Gluteus Medius
Secondary muscles
- Hamstrings
- Glutes (Gluteus Maximus)
- Lower Back (Erector Spinae)
- Hip Abductors
- Sets
- 1–2
- Reps
- 6–10 per side
- Rest
- 0–30s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.