Movement library · Mobility
Windshield wipers
A gentle rotation that loosens stiff hips and low back, done lying down.
Start here2 sets of 8 to 10 reps per sideSlow and controlled, pain-free range
Adds it to your 1% Club log.
Form cues
Three things to think about on every rep.
- Lie on your back, knees bent, feet flat and wider than your hips, arms out to the sides.
- Let both knees fall slowly to one side, then bring them through the middle to the other side.
- Keep your shoulders on the floor and move only as far as feels easy.
Common mistakes
If you see these, slow down and reset.
- Forcing the range or letting your shoulders lift.
- Holding your breath. Breathe out as your knees lower.
Make it fit you
Easier
Smaller range: let your knees lower only partway to each side.
Harder
Slower and fuller range, pausing for a breath at each side, still pain-free.