This drill targets hip external rotation in a flexed position — the exact range of motion needed at the bottom of a squat. Option 1 uses a seated position to allow controlled, gravity-assisted loading of the hip capsule.

Setup

  1. Sit on the floor with both knees bent and feet flat on the ground, wider than hip-width apart.
  2. Let both knees drop to the right side (windshield wiper), keeping both feet on the floor.
  3. Focus on the left hip: it should be in internal rotation while the right hip is in external rotation with flexion.
  4. Lean your torso gently toward the right knee to increase the external rotation and flexion load on the right hip.
  5. Hold for 10–15 seconds, then windshield-wiper to the other side.
  6. Alternate for 5–6 reps per side.

Coaching Cues

What to feel:

  • A deep stretch in the outer hip of the externally rotated side
  • A gradual increase in range as you warm up through reps

Common mistakes:

  • Forcing the knees to the ground — let gravity and time do the work
  • Rounding the spine excessively — maintain a relatively neutral trunk
  • Holding the breath — breathe deeply to help the muscles relax

Video and animated demos coming soon.

Programming

Parameter Recommendation
Reps 5–6 per side
Hold 10–15 seconds per side
Sets 2–3
Frequency 3–5 times per week
When to do it Lower body focus, full mobility session, pre-squat warm-up

Progressions

  1. Beginner: Windshield wipers without leaning the torso — just rotate the knees side to side.
  2. Intermediate: Add the torso lean toward the externally rotated hip.
  3. Advanced: Apply gentle overpressure with your hand on the externally rotated knee while holding the end position.