Step by step instructions, muscle activation and variants for the Supine Windshield Wipers.
Supine Windshield Wipers are a floor mobility drill performed lying on your back with legs raised and knees bent. You rotate both legs together from side to side, mimicking the arc of a windshield wiper, to develop hip rotation mobility and oblique control.
The Supine Windshield Wipers is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
