Windmill
Plane of Motion
Sagittal, Coronal & Transverse
Muscle Focus
Spinal Stabilizers
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Hip Adductors
Adductor Longus, Adductor Brevis, Adductor Magnus, Gracilis, Pectineus
Hip Flexors
Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae, Pectineus
Hip External Rotators
Gluteus Maximus, Piriformis, Obturator Internus, Gemellus Inferior, Gemellus Superior, Quadratus Femoris
Other Muscles at Play
Objectives
Use the hip flexors, rotators, and adductors to guide and control the movement of the legs while the torso stays stable, reinforcing clean mechanics and balanced support.
Expand thoracic spine mobility and flexibility to create a more open, responsive upper body that complements the stability of the core and pelvis.
Use the abdominals to maintain a clear connection of the low back to the barrel as the legs move away from the body reinforcing deep core support.
Promotes smooth, gliding movement of the femur within the hip socket, helping the thigh “lubricate” in the joint through controlled, circular motion.
Increase scapular stabilization by organizing the arms and upper body with deliberate placement, helping the torso maintain its optimal position.
Focus on breathing to synchronize the movement.