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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.


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RB Pilates

845-237-4711

raleigh@raleighbpilates.com

845-576-2166

raleighbpilates@gmail.com

45 Quaker Ave, #209

Cornwall, NY 12518

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