Lying Raised Shoulders Windshield Wiper
Lying Raised Shoulders Windshield Wiper Exercise Description
Lying Raised Shoulders Windshield Wiper is a floor-based core exercise that builds rotational control while your legs sweep side to side like wipers. With the shoulder blades lifted and the ribs “down,” the rectus abdominis and transverse abdominis brace the trunk as the internal and external obliques guide and resist hip/pelvic rotation. Keeping the legs elevated increases the lever arm, requiring strong isometric contribution from the hip flexors while you maintain a stable lumbar position with a slight posterior pelvic tilt. The aim is smooth, controlled arcs without letting the low back peel up or the shoulders drop, emphasizing control over range. It’s a body‑weight drill that reinforces lumbopelvic stability and precise movement in the transverse plane.
- Muscle Groups: Abs, Obliques, Waist
- Target Muscles: External Obliques
- Assisting Muscles: Internal Obliques
- Stabilizing Muscles: Iliacus, Multifidus, 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: Other
- Muscle Location: Side Abs
- Movement Direction: Rotational
- Muscle Position: Lateral
- Gender: Male
How To Do The Lying Raised Shoulders Windshield Wiper Exercise
‘- Lie supine. Bring arms straight up toward the ceiling to lift the shoulder blades; gently tuck the chin and keep the neck neutral.
– Press ribs down and lightly posteriorly tilt the pelvis so the low back stays in soft contact with the floor.
– Squeeze the legs together, extend the knees, and raise both legs so hips are flexed about 90 degrees.
– Brace the abdomen; keep both shoulder blades hovering off the floor throughout.
– Move the legs as one unit to the right in a slow, controlled arc. Stop before the low back lifts or either shoulder drops.
– Return to center under control, then repeat to the left. Avoid swinging or using momentum.
– Keep breathing—steady exhales help maintain bracing; do not hold your breath.
– If control is lost, reduce the arc or slightly bend the knees to shorten the lever.
Lying Raised Shoulders Windshield Wiper Tips
‘- Reach your arms straight up to lift the shoulder blades and keep your neck gently tucked and neutral.
– Press your ribs down and lightly posteriorly tilt the pelvis so your low back stays in soft contact with the floor.
– Squeeze your legs together, fully extend the knees, and raise the legs so the hips are flexed about 90 degrees.
– Brace the abdomen and keep both shoulder blades hovering off the floor the entire time.
– Move both legs as one unit in a slow, controlled arc and stop before your low back lifts or a shoulder drops.
– Return the legs to center under control rather than letting them swing back.
– Emphasize smooth, controlled arcs and prioritize control over how far the legs travel.
– Keep breathing throughout the set, using steady exhales to help maintain your brace instead of holding your breath.
– If you lose control, reduce the size of the arc or slightly bend your knees to shorten the lever.
Lying Raised Shoulders Windshield Wiper Beginner Introduction
Lying Raised Shoulders Windshield Wiper is a ground-based core move that blends ab bracing with slow, sweeping leg motion. The body rests on the back while the arms reach upward, lifting the shoulder blades so the upper body stays lightly curled. The ribs are drawn downward and the pelvis gently tucked, encouraging the lower back to remain in light contact with the floor as the legs travel. Both legs stay together, long and lifted, forming a strong lever that challenges the abs, side abs, and hip flexors to work together.
As the legs shift side to side like a car’s wipers, the hips and pelvis rotate under a steady trunk. The midsection resists tipping or arching, so the movement feels smooth and deliberate rather than swinging. This creates a demanding body-weight core exercise that emphasizes stability through the lower back and hips, precise rotation, and steady breathing patterns. It is especially useful for building control when the legs are elevated and the core has to support a longer lever without losing alignment.