Supine Windshield Wipers
Supine Windshield Wipers Exercise Description
Supine Windshield Wipers is a floor-based hip mobility drill that emphasizes controlled internal and external rotation with the knees flexed. Lying on your back with feet planted wide, you rotate both femurs side to side while keeping the ribcage and shoulder blades grounded. The bent‑knee position reduces hamstring involvement so the motion occurs primarily at the hips, not the lumbar spine. The focus is smooth, comfortable rotation and even control from side to side. You’ll typically feel a gentle stretch across the hip region as one hip moves into internal rotation while the other moves into external rotation. The aim is clean hip rotation with a stable trunk, steady breathing, and no compensations from the low back or shoulders.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Medius, Obturator Internus
- Assisting Muscles: Gemellus Inferior, Gemellus Superior, Gluteus Maximus, Gluteus Minimus, Quadratus Femoris, Tensor Fasciae Latae
- Stabilizing Muscles: External Obliques, Internal Obliques, Multifidus, Rectus Abdominis, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back, Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Stretching
- Functional Grouping: Hip Abductors, Hip Extensors, Hip Rotators
- Joint Involvement: Single-joint
- Muscle Location: Deep Hip, Upper Glutes
- Movement Direction: Rotational
- Muscle Position: Lateral, Posterior
- Gender: Male
How To Do The Supine Windshield Wipers Exercise
‘- Lie on your back; bend knees ~90°, feet flat and slightly wider than hip-width.
– Reach arms out at 45–90° for stability; keep the back of the head relaxed on the floor.
– Set a neutral spine: bring ribs down gently, lightly brace the abdomen without flattening the low back.
– Press heels lightly into the floor to anchor.
– Lower both knees to the right in one smooth piece; allow the pelvis to roll only as far as the left shoulder blade stays down.
– Keep knee spacing consistent and feet planted; avoid letting one knee twist away from the other.
– Pause briefly near the end of your comfortable range, then guide the knees back through center.
– Repeat to the left, moving slowly and breathing (exhale as knees drift, inhale through center).
– Prioritize hip motion; stop before low-back arching, rib flaring, or shoulder lift.
– Adjust stance to manage range: narrow to reduce demand, widen slightly to access more rotation.
Supine Windshield Wipers Tips
‘- Keep knees bent about 90° with feet flat and slightly wider than hip-width.
– Reach arms out 45–90° and relax the back of your head on the floor for stability.
– Gently bring your ribs down and lightly brace your abdomen without flattening your low back.
– Press your heels lightly into the floor to help anchor your lower body.
– Lower both knees to one side in one smooth piece, allowing the pelvis to roll only until the opposite shoulder blade stays down.
– Keep the spacing between your knees consistent and your feet planted; avoid one knee twisting away from the other.
– Pause briefly near the end of your comfortable range before returning through center.
– Move slowly and coordinate your breath: exhale as the knees drift to the side, inhale as they pass through center.
– Prioritize hip motion and stop if you feel low-back arching, ribs flaring, or a shoulder lifting.
– Adjust your stance width to manage range: narrow to reduce the demand, or slightly wider to access more rotation.
Supine Windshield Wipers Beginner Introduction
Supine Windshield Wipers is a gentle floor exercise centered on hip rotation with a relaxed, supported position. The person rests on the back with the knees bent and feet set wider than the hips, then allows the legs to sweep from side to side in a smooth, connected motion. Because the knees remain bent, the back of the thighs stays relatively relaxed, so the movement concentrates on the hip joints instead of pulling on the lower spine. The ribcage and shoulder area stay settled against the ground, giving the feeling of a calm, anchored upper body while the hips move freely underneath.
This drill highlights slow, controlled rotation rather than pushing into extremes. One hip rotates inward as the other turns outward, often creating a light stretch around the front and sides of the hips. The center of the body stays quiet and supported, with easy, regular breathing matching the rhythm of the legs. Stance width influences how much rotation is available, allowing subtle adjustments in how far the knees travel without disturbing the relaxed, grounded feeling through the torso.