Lying Raised Shoulders Windshield Wiper Leg Extension
Lying Raised Shoulders Windshield Wiper Leg Extension Exercise Description
Lying Raised Shoulders Windshield Wiper Leg Extension is a supine core exercise that blends a shallow “hollow” upper-body position with straight-leg windshield wipers. The goal is to control pelvic and lumbar rotation while the legs sweep side to side as one long lever. Primary muscles include the obliques and rectus abdominis; the transverse abdominis contributes to bracing, while the hip flexors help maintain straight, elevated legs. Keeping the shoulder blades slightly off the floor encourages a ribcage-down, posterior pelvic tilt that limits lumbar extension. Performed slowly and within a controlled range, it builds rotational control and trunk stiffness without excessive spinal motion.
- Muscle Groups: Abs, Core, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques, Rectus Abdominis
- Assisting Muscles: Iliacus, Psoas Major
- Stabilizing Muscles: Multifidus, Quadratus Lumborum, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front, Side
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Flexors, Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Single-joint
- Muscle Location: Deep Side Abs, Side Abs, Stomach
- Movement Direction: Rotational
- Muscle Position: Anterior, Lateral
- Gender: Male
How To Do The Lying Raised Shoulders Windshield Wiper Leg Extension Exercise
‘- Lie supine. Extend arms in a “T” with palms down for a wide base of support.
– Lightly lift head, neck, and shoulders so the shoulder blades hover off the floor; keep the gaze up and neck neutral.
– Draw ribs down and posteriorly tilt the pelvis so the low back gently contacts the floor; brace the abdomen.
– Squeeze legs together, extend the knees, and lift both legs until hips are flexed comfortably (avoid lumbar arching).
– Maintain straight legs and a steady brace as you rotate them as one unit to the right in a slow, controlled arc.
– Stop before the opposite shoulder lifts or the low back loses contact; use the obliques to pull the legs back to center.
– Repeat to the left, matching the same range and tempo.
– Breathe continuously; avoid breath-holding. Exhale through the effort as you return to center.
– Keep movement smooth—no bouncing, tapping the floor, or bending the knees; reduce range if the ribs flare or the pelvis tips.
Lying Raised Shoulders Windshield Wiper Leg Extension Tips
‘- Extend your arms in a “T” with palms down to create a wide, stable base.
– Keep shoulder blades lightly hovering off the floor with your gaze up and neck neutral.
– Draw the ribs down and gently press the low back into the floor with a posterior pelvic tilt.
– Squeeze your legs together and fully extend the knees before lifting them.
– Lift the legs only as high as you can without letting the low back arch.
– Rotate both legs together as one straight unit in a slow, controlled arc.
– Stop the rotation before the opposite shoulder lifts or the low back loses contact with the floor.
– Use the obliques to pull the legs back to center rather than swinging them.
– Match the same range of motion and tempo to both the right and left sides.
– Breathe continuously and exhale as you return the legs to center.
Lying Raised Shoulders Windshield Wiper Leg Extension Beginner Introduction
Lying Raised Shoulders Windshield Wiper Leg Extension is a floor-based core movement that combines an upper-body “hollow” position with side-to-side leg motion. The body rests on the back with arms stretched wide for support, while the head, neck, and shoulders hover slightly above the ground. Both legs stay long, pressed together, and lifted so the hips are bent comfortably. From there, the legs shift in a smooth arc from one side toward the other as a single unit, while the midsection works hard to limit unwanted twisting through the hips and lower spine.
This exercise places strong demand on the side abs, front abs, and deep abs, with the hip flexors assisting in holding the straight, raised-leg position. A gentle contact of the lower back with the floor encourages a rounded, braced trunk and reduces excessive arching. Slow pacing, steady breathing, and a manageable side-to-side range highlight precision rather than momentum. The result is a challenging core drill that emphasizes rotational control, stability, and a firm trunk without large spine movements.