Windmills

How to perform

1. 01Lie on your back with your arms extended out to the sides and your legs straight. This will be your starting position.
2. 02Lift one leg and quickly cross it over your body, attempting to touch the ground near the opposite hand.
3. 03Return to the starting position, and repeat with the opposite leg. Continue to alternate for 10-20 repetitions.

Form cues

• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Bouncing into the stretch instead of holding it.