Lying Windshield Wiper
Lying Windshield Wiper Exercise Description
The lying windshield wiper is a supine rotational core exercise that challenges the waist through controlled side-to-side leg movement. It emphasizes the external and internal obliques as prime movers for trunk rotation while the rectus abdominis and transverse abdominis brace to stabilize the lumbar spine. With the legs elevated, the hip flexors assist isometrically to hold the lever, demanding precise lumbopelvic control. The goal is smooth, symmetrical arcs without lifting the shoulders or arching the low back off the floor. Done with attention to control and breathing, it builds rotational strength and anti-extension stability through a safe, floor-based range of motion using only body weight.
- Muscle Groups: Abs, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques
- Assisting Muscles: Multifidus
- Stabilizing Muscles: Iliacus, Psoas Major, Rectus Abdominis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Core
- Body Surface: Side
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Multi-joint
- Muscle Location: Deep Side Abs, Side Abs
- Movement Direction: Rotational
- Muscle Position: Lateral
- Gender: Female
How To Do The Lying Windshield Wiper Exercise
‘- Lie on your back with arms extended in a “T,” palms down, shoulders packed and in contact with the floor.
– Bring both legs together and raise them to roughly 90° at the hips; keep knees straight or softly bent, ankles together, toes up.
– Brace your midsection (360° abdominal tension); maintain a neutral spine—avoid letting the low back arch off the floor.
– Initiate by rotating from the trunk and hips, lowering your legs as one unit toward the right in a controlled arc.
– Keep both shoulders heavy on the floor; stop before the opposite shoulder lifts or the low back begins to arch.
– Exhale and use your obliques to pull the legs back to center without swinging.
– Repeat to the left with the same controlled tempo and range.
– Keep legs stacked (knees/feet aligned) and move through the hips, not by twisting the knees.
– Choose a range you can control on both sides; smaller arcs are acceptable to maintain form.
– If control is difficult, slightly bend the knees to shorten the lever while keeping all other cues the same.
Lying Windshield Wiper Tips
‘- Keep your arms extended in a “T” with palms down and shoulders packed firmly into the floor.
– Squeeze your legs together so knees, ankles, and feet stay aligned as one unit.
– Raise your legs to about 90° at the hips and keep toes pointed up throughout the movement.
– Brace your midsection with 360° tension and maintain a neutral spine, preventing your low back from arching off the floor.
– Initiate the movement by rotating from the trunk and hips, not by twisting through the knees.
– Lower your legs in a slow, controlled arc, stopping before the opposite shoulder lifts or your low back begins to arch.
– Keep both shoulders “heavy” on the floor to anchor your upper body as your legs move side to side.
– Exhale and actively use your obliques to pull the legs back to center instead of letting them swing.
– Match the depth and tempo of the arc on both sides to keep the movement smooth and symmetrical.
– If control is difficult, slightly bend your knees to shorten the lever while keeping all other form cues the same.
Lying Windshield Wiper Beginner Introduction
The lying windshield wiper is a back-lying core exercise where both legs move together in a controlled sweep from side to side while raised. It centers on the waist, with the side abs creating the turning motion and the abs and deep abs helping the lower back stay steady. Because the legs form a long lever and remain lifted, the hip flexors assist by holding that position, adding an extra challenge to the midsection without any added load beyond body weight.
This movement highlights smooth, even control rather than speed or momentum. The shoulders remain anchored to the floor while the legs travel in matching arcs to each side, so rotation comes from the trunk and hips rather than from twisting at the knees. Breathing is coordinated with the motion to support tension through the torso and protect the lower back. Overall, it serves as a floor-based way to train rotational strength and the ability of the core to resist excessive arching in a safe, measured range.