Banded Windshield Wipers

Flexopedia > Hip Internal Rotation, Hip External Rotation

Banded Windshield Wipers

Muscle Group Strengthened: Hip Internal Rotation, Hip External Rotation

Type of Stretch: Active Dynamic

Difficulty: All Levels

Suggested Prerequisites: none

Adding a resistance band to windshield wipers turns this hip mobility drill into more of an active flexibility challenge. I like this hip rotation drill because it works on engaging both our internal rotators and external rotators as we move our legs side to side.

How To

Step 1

Start sitting on the ground. Loop a narrow resistance band around your lower thighs (right above your knees), bending your knees and planting your feet slightly wider than hip-distance apart on the floor. Press your outer thighs into the resistance band to put tension in the band. Your goal is to keep some constant tension in the band throughout this exercise.

Step 2

Keeping your feet planted and knees pushing out into the resistance band, lean both of your knees over to one side as far as you comfortably can (without any knee pain) while keeping your hips firmly planted on the floor.

Step 3

Then send your knees over to the other side.

Continue “windshield wiper-ing” your knees side to side, 5-10 times to each side.

Modifications

Need to make it easier?

Lose the band. Do non-banded windshield wipers.

Lean back slightly.

Experiment with the position of your feet, taking them closer together, or farther apart - you may find a position for your feet/hips that feels more comfortable (but still challenging).

Want to make it harder?

Add a knee lift.

Related Content

• Flexopedia: Windshield Wipers

• Flexopedia: Pendulum Leg Swings

• Blog Post: 6 Exercises for Hip Internal and External Rotation

• Blog Post: Gentle (Passive) Stretches for Internal Hip Rotation

• Blog Post: Strengthen While You Stretch: 6 Drills for Active Hip Internal Rotation