Supine Windshield Wipers
This exercise develops hip rotation control and challenges the glutes as static stabilizing muscles.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Lie on your back on the floor, extend your arms out to the sides for support, and brace your core.
- 02
Raise your legs with your knees straight or slightly bent until your hips and knees are at about a 90-degree angle, keeping your lower back in a controlled neutral position.
- 03
Lower both legs to one side in a controlled motion by rotating your hips until you reach the end of the range you can control without your lower back clearly lifting off the floor.
- 04
Return your legs to the center by squeezing your core and glutes.
- 05
Repeat on the other side at a steady pace, and keep your shoulders and shoulder blades lightly pulled together against the floor throughout the movement.
How to get started at the gym
§ 03 · SisuLiftSupine Windshield Wipers is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 04 · TipsKeep the movement slow and stop before your lower back starts to compensate. Make the exercise easier by bending your knees or reducing the range of motion if you lose control.
This exercise develops hip rotation control and challenges the glutes as static stabilizing muscles.
More exercises: Glutes
§ 05 · Same muscles
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