Lie on your back and sweep your legs side to side in a controlled arc, mimicking windshield wipers. The movement emphasizes rotational control of the core while loading the hips.
How to do the Windshield Wipers#
- Lie flat on your back with your arms extended out to the sides for stability.
- Lift your legs together toward the ceiling with knees straight or slightly bent.
- Keeping your shoulders pressed to the floor, lower your legs to one side in a controlled arc.
- Bring your legs back through center and lower them to the opposite side; continue alternating for the desired reps.
Muscles worked#
- Primary: Obliques (External & Internal Obliques), Abs (Rectus Abdominis)
- Secondary: Hip flexors (Iliopsoas (Hip Flexors)), Lower back (Erector Spinae)
Common mistakes#
- Swinging the legs with momentum instead of moving slowly and deliberately.
- Allowing the shoulders or upper back to lift off the floor.
- Dropping the legs too far so the hips rotate upward or the lower back arches.
