Windshield wipers
A lying hip mobility drill that drops both bent knees to one side and then the other to loosen the hips and lower back.
BeginnerMatLow impactSuggested: 30 sec
How to do it
- Lie on your back with your knees bent at 90 degrees and your feet planted wide on the floor.
- Stretch your arms out to the sides and keep your shoulders down.
- Let both knees drop together to the left, aiming them toward the floor.
- Bring them back to the middle and drop them to the right.
- Keep your hips on the floor and move slowly from side to side.
Alternate sides with each rep.
Form tips
- Keep your knees apart rather than stacking one on top of the other.
- Only lower as far as your shoulders stay on the floor.
Muscles worked
ObliquesOuter hipsLower backGlutes