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Exercise handout — move better, feel better.
Windshield Wipers (Forefoot)
Keeping heels on the ground and rotating the forefeet in and out like windshield wipers. Mobilizes the forefoot and improves foot control.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
none
Home Options
- bodyweight
Dosage
3
Sets
15
Reps / Time
30 sec
Rest
2 sec each direction
Tempo
Step-by-Step Guide
Set up
- Sit with knees bent and heels on the floor
- Feet start pointing forward
- Heels stay fixed throughout
No image for this step. Follow the written instruction.
Step 1 of 5
Keep heels firmly on the floor
No image for this step. Follow the written instruction.
Step 2 of 5
Rotate both forefeet inward (toes point toward each other)
No image for this step. Follow the written instruction.
Step 3 of 5
Return to center
No image for this step. Follow the written instruction.
Step 4 of 5
Rotate both forefeet outward (toes point away from each other)
No image for this step. Follow the written instruction.
Step 5 of 5
Continue wiping in and out
Breathing
- Breathe naturally throughout
Form Cues
- Only the forefoot moves
- Heels are glued to the floor
- Feel the rotation in the midfoot
- Move smoothly
Common Mistakes to Avoid
- Heels moving
- Moving at the hips instead of feet
- Not enough range
- Rushing
Safety Information
Very safe. Good for midfoot mobility.
Progressions
Standing with wall support
Regressions
Smaller range
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.