Windmill
Plane of Motion
Sagittal, Coronal & Transverse
Spring Setting
Light
Light Long Leg Springs
Top Hooks
Muscle Focus
Hip Adductors
Adductor Longus, Adductor Brevis, Adductor Magnus, Gracilis, Pectineus
Keep the legs drawn toward the midline as they scissor through.
Control the opening distance of the legs as they circle in opposition.
Build midline connection to the core.
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Press the leg down in the circle or the scissor action.
Resist the spring as the leg circles up or scissors up.
Hip External Rotators
Gluteus Maximus, Piriformis, Obturator Internus, Gemellus Inferior, Gemellus Superior, Quadratus Femoris
Maintain the turn out of the thigh in the hip throughout the exercise.
Assist the hip extensors to press the leg down and resist up in the circle.
Spinal Stabilizers
Transversus Abdominis, Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Create lumbo-pelvic stabilization.
Keep the trunk stable against the movement of the legs.
Maintain ribcage placement so the ribs don't pop and the back doesn't arch.
Other Muscles at Play
Spinal flexors work with the spinal stabilizers to control ribcage placement and stability of the trunk and pelvis.
Scapular upward rotators allow for overhead reach to push into the bar to keep the shoulders down and wrapped under the armpits.
Scapular depressors keep the shoulders down away from the ears.
Elbow extensors keep the arms straight.
Knee extensors keep the legs straight.
Objectives
Mobilizes the hips through smooth, controlled range of motion.
Strengthens the hip extensors, external rotators and adductors to support powerful, well-organized lower-body mechanics.
Creates a functional stretch through the back of the leg and the inner thighs.
Trains steady trunk and pelvic stabilization as the legs move independently.
Refines femur-in-pelvis differentiation for clearer, more efficient hip articulation.
Challenges coordination by integrating leg movement with a steady, organized center, especially as the choreography becomes more complex and demanding.