Windshield Wiper
Strengthen your core with Windshield Wipers! This exercise targets your obliques for a stronger, more stable midsection.
The Windshield Wiper is a compound exercise that mainly works the core, with help from the lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Windshield Wiper Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Deep Core (transverse abdominis); Spinal Erectors (erector spinae)
Windshield Wiper Variations and Alternatives
How to do the Windshield Wiper
Lie flat on your back on the floor or a mat with your arms straight out to your sides for balance. Your palms should be facing down.
Bring your legs up together and bend your knees at a 90-degree angle above your hips, keeping your back flat against the floor.
Engage your core and keep your shoulders firmly on the ground.
Slowly lower your legs to one side, going as far as you can while maintaining control and without touching the floor. Keep the opposite shoulder blade on the floor to prevent rolling off.
Pause momentarily at the bottom of the movement.
Use your obliques to bring your legs back to the starting position above your hips.
Now lower your legs to the opposite side and repeat the movement.
Continue alternating sides for the desired number of repetitions.
Keep your movements controlled and breathe consistently throughout the exercise.
Make the exercise more challenging by keeping your legs straight during the movement, but only if you can maintain proper form and control.
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Windshield Wiper FAQs
What muscles does the Windshield Wiper work?
The Windshield Wiper mainly works the core, with help from the lower back. The main muscles are the obliques and rectus abdominis.
What equipment do you need for the Windshield Wiper?
None. The Windshield Wiper is a bodyweight exercise, so you can do it anywhere.
Is the Windshield Wiper a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Windshield Wiper variations and alternatives?
Similar exercises include the Floor Lying Around-The-World, Oblique Jackknife, Bodyweight Windmill Cut and Corkscrew.
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