Supine Windshield Wipers
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Hips
- Type
- Stretching
Supine windshield wipers is a bodyweight hip mobility stretch performed lying on your back, rotating both legs together side to side like car windshield wipers. It opens the hip rotators and inner thighs, making it a useful cool-down or warm-up movement for activities that demand hip range of motion.
How to do the Supine Windshield Wipers
- 1Lie flat on your back on a mat with your arms extended out to the sides at shoulder height, palms pressing lightly into the floor for stability.
- 2Bend your knees to roughly 90° and lift your feet so your thighs are vertical, shins parallel to the floor.
- 3Keeping your shoulders and upper back in contact with the mat, slowly rotate both knees together toward the floor on your right side.
- 4Lower as far as you can control without your opposite shoulder lifting off the mat.
- 5Pause briefly at the end range, then drive your hips back through center using your hip muscles.
- 6Rotate both knees to the left side in the same controlled manner, pausing at the end range.
- 7Continue alternating sides for the desired number of repetitions, moving at a slow, deliberate tempo throughout.
Form tips
- Keep both shoulders pressed into the mat throughout the movement — if one lifts, you have exceeded your available range and should rotate to a lesser depth.
- Use your core and hip muscles to control the descent and return; do not let gravity drop your legs passively.
- Breathe out as you lower your knees and breathe in as you bring them back to center to encourage relaxation into the stretch.
- For a deeper stretch, move your feet further from your hips; for an easier range, bring them closer.
Common mistakes
- Letting the opposite shoulder rise off the mat, which substitutes spinal rotation for hip rotation and reduces the stretch effectiveness.
- Dropping the knees too fast under gravity, which misses the muscular control benefit and can strain the lower back.
- Holding the breath during the stretch, which increases tension and limits how far the hips can rotate.
- Positioning the feet too close to the hips, which shortens the lever and reduces the rotational challenge on the hip joints.
Frequently asked questions
What muscles do supine windshield wipers stretch?
The movement primarily stretches the hip rotators and inner thighs. The obliques and lower back muscles work to control the rotation, while the core stabilizes the spine.
Are supine windshield wipers good for lower back pain?
When performed with good control and a pain-free range of motion, they can improve hip mobility and reduce tightness that contributes to lower back discomfort. Stop immediately if you feel sharp or worsening pain, and consult a health professional if you have an existing injury.
How many reps should I do?
For mobility and flexibility, 8–12 slow repetitions per side (16–24 total) work well. In a warm-up, 2–3 sets of 8 reps is a common starting point.
Can beginners do supine windshield wipers?
Yes. The movement requires no equipment and the range of motion can be adjusted to suit any level. Beginners should start with a shallow rotation and gradually increase depth as hip mobility improves.
When is the best time to do supine windshield wipers?
They work well as part of a dynamic warm-up before lower-body training or as a cool-down stretch after a workout. They are also effective as a standalone mobility drill on rest days.
