The windshield wiper exercise is a deceptively simple movement commonly incorporated across physical therapy, yoga, and general fitness warm-ups. It is fundamentally a supine exercise—performed lying on the back—that involves a controlled, rhythmic rotation of the lower body. The exercise is named for the visual likeness of the legs moving side-to-side, mimicking the action of a car’s windshield wipers.
Understanding the Windshield Wiper Exercise
The primary goal is to encourage a gentle, controlled articulation of the spine while simultaneously working the internal and external rotation capabilities of the hip joints. The movement helps promote both mobility and stability within the torso and hips. By performing the movement slowly, an individual can assess and improve their range of motion in the lower back and pelvis. The side-to-side motion creates a rotational stretch through the lower spinal segments. This action is distinct from exercises that focus purely on strength, prioritizing controlled movement over heavy load.
Detailed Instructions for Proper Form
To begin the exercise, lie face-up on a mat with your arms extended out to the sides in a “T” shape for lateral support. Bend your knees and place your feet flat on the floor, positioning them significantly wider than your hips. Initiate the movement by slowly allowing both knees to drop to one side, moving in unison toward the floor, ensuring you maintain control and move only as far as is comfortable. Keep the upper back and shoulders grounded firmly against the floor, preventing the torso from rolling excessively. Pause briefly before engaging the abdominal muscles to pull the knees back up to the starting position, then immediately drop them slowly to the opposite side. Breathe out as the knees lower and breathe in as they return to the center to coordinate the movement with the breath.
Primary Muscles Targeted and Mobility Gains
The windshield wiper movement primarily engages the muscles responsible for rotating the hips and stabilizing the core. The internal and external hip rotators are actively stretched and mobilized as the knees drop toward the floor, which improves hip joint health. The abdominal muscles, particularly the internal and external obliques, are activated to control the descent and return of the legs, preventing reliance on momentum. The rectus abdominis and the erector spinae also contribute to trunk stability during the rotation. The exercise focuses on increasing the range of motion in the lumbar spine through gentle articulation, contributing to better overall functional movement.
Modifications for All Fitness Levels
The exercise can be scaled easily to accommodate various levels of strength and mobility.
Beginner Modifications
For individuals new to the movement or those with limited hip flexibility, a simpler modification is to reduce the range of motion, only allowing the knees to drop slightly to the side. Keeping the feet closer together will also lessen the intensity of the stretch and core engagement.
Advanced Modifications
Advanced practitioners can increase the difficulty by extending the legs slightly, which significantly increases the leverage and demand on the core muscles for control. Performing the movement with the feet lifted off the floor and the knees bent at a 90-degree angle also elevates the challenge. Alternatively, a resistance band placed just above the knees can add an element of resistance to the rotation.