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Mobility · Lower Body

Supine QL Stretch (Windshield Wiper)

Coaching cues

Lie on your back, knees bent and feet flat; let both knees fall slowly to one side
Keep both shoulders flat on the floor — rotation comes from the hips, not the thorax
Extend the top arm overhead to open the lateral line and deepen QL stretch
Hold 45–60 s per side; breathe into the side waist

▷ Watch proper form

Common faults 2

Opposite shoulder lifts off the floor

Thoracic rotation compensates for limited hip/QL mobility.

Overactive muscles

ObliquesErector spinae

Corrective work

Foam RollLumbar erectors / QL↗StretchChild's pose (lateral shift)↗StretchThoracic side stretch↗

Knees barely drop toward floor

Hip external rotator tightness limits the rotation needed for full QL stretch.

Overactive muscles

PiriformisTFL

Corrective work

Foam RollPiriformis / glutes↗StretchSupine piriformis stretch (figure four)↗Stretch90/90 hip stretch↗

More Mobility movements

Hip 90/90 Stretch

World's Greatest Stretch

Thoracic Rotation (Quadruped)