Exercise Comparison
IT Band and Glute Stretch vs Windmills
Side-by-Side
Muscle Analysis
Shared
Only in Windmills
Instructions
IT Band and Glute Stretch
Loop a belt, rope, or band around one of your feet, and swing that leg across your body to the opposite side, keeping the leg extended as you lay on the ground. This will be your starting position.
Keeping your foot off of the floor, pull on the belt, using the tension to pull the toes up. Hold for 10-20 seconds, and repeat on the other side.
Windmills
Lie on your back with your arms extended out to the sides and your legs straight. This will be your starting position.
Lift one leg and quickly cross it over your body, attempting to touch the ground near the opposite hand.
Return to the starting position, and repeat with the opposite leg. Continue to alternate for 10-20 repetitions.
Verdict
Both exercises target the abductors. IT Band and Glute Stretch is a intermediate exercise using other, while Windmills is intermediate and uses none. Choose IT Band and Glute Stretch if you have access to other, or Windmills if you prefer none.