Lying Raised Shoulders Windshield Wiper
Lying Raised Shoulders Windshield Wiper Exercise Description
The Lying Raised Shoulders Windshield Wiper is a controlled trunk-rotation core drill performed supine with the shoulder blades slightly lifted. It targets the obliques as prime movers for rotation and anti-rotation control, with the rectus abdominis and transverse abdominis bracing to keep the ribcage down and the lumbar spine stable. The hip flexors assist in maintaining the legs elevated as they sweep side to side like wipers. Keeping the shoulder blades lightly off the floor increases anterior core engagement and helps prevent excessive lumbar extension. The goal is smooth, symmetrical motion through the hips and trunk while the low back remains in light contact with the floor and the shoulders stay quiet. Use a controlled range that you can own without the opposite shoulder or low back peeling up.
- 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 Raised Shoulders Windshield Wiper Exercise
‘- Lie on your back; extend arms out to your sides in a “T” with palms down for stability.
– Brace your abdomen and gently posteriorly tilt the pelvis so the low back has light, even contact with the floor.
– Lift the shoulder blades 1–2 inches off the floor (ribs down), keeping the neck long and gaze up.
– Bring legs together; raise them so hips are at ~90 degrees flexion (knees straight or softly bent), ankles neutral.
– Squeeze the inner thighs lightly and keep legs moving as one unit.
– Slowly rotate both legs to one side; stop before the opposite shoulder or low back lifts.
– Pull the legs back to center by initiating from the obliques, not by swinging.
– Repeat to the other side with the same controlled range and tempo.
– Breathe continuously; avoid breath holding.
– If you feel the low back arch or lose shoulder-blade lift, reduce range and re-establish the brace before continuing.
Lying Raised Shoulders Windshield Wiper Tips
‘- Extend your arms out in a “T” with palms down to create stability before you start moving.
– Brace your abdomen and gently posteriorly tilt your pelvis so your low back has light, even contact with the floor.
– Keep your shoulder blades lifted 1–2 inches off the floor with the ribs down throughout the set.
– Maintain a long neck and gaze up to help keep the shoulders quiet as the legs move.
– Bring your legs together and raise them so the hips are around 90 degrees flexion, with knees straight or softly bent and ankles neutral.
– Squeeze your inner thighs lightly so both legs move as one unit.
– Rotate your legs slowly side to side like windshield wipers, aiming for smooth, symmetrical motion.
– Limit your range so the opposite shoulder and low back do not lift; stop before they start to peel up.
– Pull your legs back to center by initiating the movement from your obliques rather than swinging.
– Breathe continuously and, if you feel your low back arch or lose the shoulder-blade lift, reduce the range and re-establish your brace before continuing.
Lying Raised Shoulders Windshield Wiper Beginner Introduction
The Lying Raised Shoulders Windshield Wiper is a floor-based core exercise where the hips and legs rotate side-to-side while the mid-section works to stay steady. Performed on the back with the shoulder blades gently lifted and the arms stretched wide for balance, it emphasizes the side abs for controlled turning and turning-resistance, while the abs at the front support the ribcage and protect the lower back. The hip flexors play a supporting role by holding the legs in the air as they move in a smooth, wiper-like path.
Throughout the movement, the theme is control rather than momentum. The lower back rests softly against the ground, the shoulders stay quiet, and the legs act as a single unit, shifting evenly from one side to the other. A slight tuck of the pelvis and lifted shoulders increase demand on the front of the core and reduce unwanted arching through the lower back. Steady breathing and a range of motion that can be managed without the opposite shoulder or back peeling away from the floor highlight the quality-over-quantity nature of this rotational core drill.