# Muscles
- Hip internal rotators
- Iliopsoas
- TFL
# Synonyms
- windscreen wiper
# Description
Start with sitting on the ground, knees folded the same way.
This can be done with both hands for support, one hand or neither hands. Experiment and use all of these
In the next stage, stand up out of the bottom position
# Progressions
# Semi stand
From the flat position, semi -stand forwards into a kneeling position
# Semi stand to lunge
From the kneeling position, reach forward with your front leg
# Semi stand to backwards stretch
Do a semi stand to kneeling, then reach back and stretch out
# Regressed versions (Progressions to get to this movement)
Windscreen wipers with 1 or 2 hands on ground behind you