Supine Windshield Wipers
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Hips
- Type
- Stretching
Supine windshield wipers are a floor-based hip mobility stretch performed lying on your back with your knees bent and raised, sweeping both legs side to side like windshield wipers. The movement opens the hips, lengthens the hip flexors and external rotators, and gently engages the obliques to control the rotation. It is well-suited for warming up the hips, improving rotational range of motion, and releasing tension in the lower body.
How to do the Supine Windshield Wipers
- 1Lie flat on your back on a mat with your arms extended out to your sides at shoulder height, palms facing down.
- 2Bend your knees to roughly 90 degrees and lift your feet off the floor so your thighs are vertical and your shins are parallel to the ground.
- 3Brace your core lightly and keep your shoulders pressed flat against the mat throughout the movement.
- 4Slowly lower both knees together to the right, letting them travel toward the floor while keeping your left shoulder from lifting.
- 5Lower only as far as your range of motion allows without discomfort, pausing briefly at the end of the range.
- 6Reverse the movement and sweep both knees back through center and over to the left side in a controlled arc.
- 7Continue alternating sides for the desired number of repetitions, moving at a slow, steady tempo.
Form tips
- Use your arms as anchors — pressing them into the floor helps keep your upper back and shoulders grounded as your legs rotate.
- Move within a comfortable range and progress the depth gradually over time; forcing the knees all the way to the floor prematurely can strain the lower back.
- Keep the movement slow and deliberate rather than swinging the legs; momentum bypasses the stretch and reduces hip engagement.
- Breathe out as you lower your knees to one side and breathe in as you return through center.
Common mistakes
- Letting the opposite shoulder lift off the mat, which reduces rotational stretch and shifts stress to the spine rather than the hips.
- Swinging the legs quickly from side to side, which uses momentum instead of controlled muscle engagement and diminishes the mobility benefit.
- Dropping the knees too far too soon, which can compress the lower back instead of stretching the hips.
- Holding your breath through the movement, which increases tension and limits the range of motion you can comfortably access.
Frequently asked questions
What muscles do supine windshield wipers stretch?
The movement primarily targets the hips, stretching the hip flexors, external rotators, and inner thighs as the legs rotate side to side. The obliques are engaged isometrically to control the motion.
How many reps should I do?
Eight to twelve repetitions per side is a common starting point. Because this is a mobility exercise, focus on control and range of motion rather than hitting a specific rep count.
Can I do this exercise if I have lower back pain?
Many people find gentle rotational stretches helpful for relieving lower back tightness, but keep the range of motion small at first and stop if the movement causes pain. Consult a healthcare professional if you have an existing back condition.
When should I include supine windshield wipers in my workout?
They work well as part of a dynamic warm-up to mobilize the hips before lower-body or compound movements, or as a cool-down stretch at the end of a session.
