Supine Windmill
Lying on your back with arms out wide, one straight leg swings up and across the body toward the opposite hand. Mobilises the hips and rotates the lower back.
Primary muscles
- Obliques
- Gluteus Medius
Secondary muscles
- Hamstrings
- Glutes (Gluteus Maximus)
- Lower Back (Erector Spinae)
- Hip Abductors
- Sets
- 1–2
- Reps
- 6–10 per side
- Rest
- 0–30s
How to perform
Main muscles working (thicker lines)
Starting position
Lying on your back with legs straight and arms out to the sides in a T, palms down.
Lift one straight leg and swing it across your body toward the opposite hand.
Let the hip roll with it and try to touch the floor near the hand while both shoulders stay down.
Swing the leg back to the start.
Repeat with the other leg, alternating sides.
Breathing: Exhale as the leg crosses over and inhale as it returns.
Coaching tips
Shoulders pinned to the floor
Long leg
Control the swing back
Common mistakes
Lifting the opposite shoulder
Bending the knee to reach the floor
Flinging the leg without control
Safety notes
Start with a slower, smaller swing if your lower back is sensitive to rotation.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.