Prone Hip Rotation (Windshield Wiper)

0.0s / 7.7s

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Deep Rotators
12%
Gluteus Medius
8%
Trans. Abdominis
10%

Deep Rotators 12% · Trans. Abdominis 10% — deep, not shown on the figure

Sets

2–3

Reps

10 slow sweeps each side

Hold

1 sec at each end

Rest

30 sec

▶ Guided session · 2–3 × 10 slow sweeps each side

Prone puts the hip at 0° extension — a different capsule bias from the seated wiper. A staple after hip surgery.