Supine Windshield Wipers

Enhance hip mobility and spinal rotation with Supine Windshield Wipers. Lie on your back, knees bent, and gently rotate your legs side to side.

IntermediateHips Body weight

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 30s

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Description

A core exercise that involves lying on your back and moving your legs in a windshield wiper motion.

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How to do Supine Windshield Wipers

01
Setup
Lie on your back with your knees bent, feet flat on the floor, and arms extended out to your sides at shoulder height, palms facing up.
02
Setup
Ensure your lower back is gently pressed towards the floor and your core is lightly engaged.
03
Lift your feet off the floor, keeping your knees bent at approximately a 90-degree angle, so your shins are parallel to the floor.
04
Slowly lower both knees together to one side, allowing your hips to rotate while keeping both shoulders firmly on the floor.
05
Inhale as you return your knees to the center, then exhale as you slowly lower them to the opposite side, maintaining control throughout the movement.
06
Continue alternating sides, moving through a comfortable range of motion, focusing on the rotation in your hips and spine.

Tips

Focus on controlled hip internal and external rotation, allowing your pelvis to lift slightly but keeping your upper back and shoulders grounded.
Initiate the movement from your core and hips, rather than just letting gravity drop your legs, to maximize the mobility benefits.
Match your breath to the movement: exhale as your knees descend to the side, and inhale as you bring them back to the center.
Adjust the depth of the movement based on your current flexibility; it's more important to maintain control than to force a deep stretch.

Common mistakes

Rushing the movement and using momentum rather than muscle control reduces the effectiveness of the stretch; slow down and move deliberately.
Lifting your shoulders off the floor indicates you're over-rotating; keep your upper back flat on the ground to isolate the hip and spinal rotation.
Arching your lower back excessively as you rotate can strain your spine; maintain a gentle core engagement to protect your lumbar region.

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Questions

Is Supine Windshield Wipers good for beginners?

Supine Windshield Wipers is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Supine Windshield Wipers?

You need Body weight to perform Supine Windshield Wipers. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Supine Windshield Wipers?

Focus on controlled hip internal and external rotation, allowing your pelvis to lift slightly but keeping your upper back and shoulders grounded. Initiate the movement from your core and hips, rather than just letting gravity drop your legs, to maximize the mobility benefits. Match your breath to the movement: exhale as your knees descend to the side, and inhale as you bring them back to the center. Adjust the depth of the movement based on your current flexibility; it's more important to maintain control than to force a deep stretch.

What are common mistakes when doing Supine Windshield Wipers?

Rushing the movement and using momentum rather than muscle control reduces the effectiveness of the stretch; slow down and move deliberately. Lifting your shoulders off the floor indicates you're over-rotating; keep your upper back flat on the ground to isolate the hip and spinal rotation. Arching your lower back excessively as you rotate can strain your spine; maintain a gentle core engagement to protect your lumbar region.