Sitting Windshield Wipers

Sitting Windshield Wipers Exercise Description

Sitting Windshield Wipers is a bodyweight core drill performed seated with the torso slightly reclined and the legs lifted, sweeping side to side like wiper blades. It emphasizes the external and internal obliques for rotational control while the rectus abdominis helps stabilize the trunk and the hip flexors hold the legs elevated. The goal is to move the legs in a smooth arc without letting the lumbar spine twist or collapse, maintaining a neutral, braced position throughout. This makes it a controlled rotation/anti-rotation exercise that challenges pelvic control and coordination through the transverse and frontal planes. Keep the range of motion pain-free and prioritize posture and steady breathing; bent knees reduce leverage, while straighter legs increase the challenge if technique is solid.

Muscle Groups: Abs, Obliques, Waist
Target Muscles: External Obliques
Assisting Muscles: Internal Obliques
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: Single-joint
Muscle Location: Side Abs
Movement Direction: Rotational
Muscle Position: Lateral
Gender: Male

How To Do The Sitting Windshield Wipers Exercise

‘- Sit on the floor or a bench. Place hands slightly behind your hips for light support, shoulders down and back.
– Lean the torso back a little, keep a long spine, ribs stacked, and brace your midsection.
– Bring both feet off the floor, legs together; start with knees bent to manage leverage.
– Keep chest open and neck neutral; avoid rounding or arching the low back.
– Sweep both legs to the right in a controlled arc, rotating through the hips; stop before the pelvis tips or the low back moves.
– Reverse through center and sweep to the left the same distance, keeping the motion smooth and symmetrical.
– Breathe continuously; do not hold your breath.
– Avoid momentum—no bouncing or tapping the heels between sides.
– Finish by returning to center and lowering the feet with control.
– Option: Straighten the knees to increase difficulty only if you can maintain a neutral spine and even control.

Sitting Windshield Wipers Tips

‘- Place your hands slightly behind your hips for light support with shoulders down and back.
– Lean your torso back only a little while keeping a long spine and ribs stacked.
– Brace your midsection to maintain a neutral low back and prevent the lumbar spine from twisting or collapsing.
– Keep your legs together and start with your knees bent to manage leverage.
– Sweep your legs in a smooth, controlled arc side to side without using momentum.
– Rotate through the hips and stop each sweep before the pelvis tips or the low back starts to move.
– Keep your chest open and neck neutral throughout the movement.
– Breathe continuously and do not hold your breath.
– Avoid bouncing or tapping your heels between sides.
– Keep the range of motion pain-free and prioritize maintaining good posture.
– Only straighten your knees to increase difficulty if you can keep a neutral spine and even control.

Sitting Windshield Wipers Beginner Introduction

Sitting Windshield Wipers is a bodyweight move for the core performed in a seated position. The torso leans slightly backward while both feet lift from the floor, and the legs travel in a gentle arc from side to side, similar to the motion of car wipers. Throughout this movement, the middle of the body stays steady, so the action comes mainly from the hips and legs rather than twisting through the lower back.

This exercise places strong emphasis on the side abs for rotational control, with the abs helping to steady the trunk and the hip flexors working to hold the legs suspended. It blends controlled rotation with resistance to unwanted turning, highlighting balance and coordination through the pelvis. The motion remains smooth and within a comfortable range, with calm, continuous breathing supporting the effort. Working with bent knees shortens the lever and generally feels more manageable, while extending the legs straight increases the challenge once posture and control feel consistent.