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
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Hip External Rotators
Gluteus Maximus, Piriformis, Obturator Internus, Gemellus Inferior, Gemellus Superior, Quadratus Femoris
Spinal Stabilizers
Transversus Abdominis, Erector Spinae, Semispinalis, Deep Posterior Spinal Group
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.