Windshield Wipers
Stronger core. Better control. Stronger you.
A killer core exercise that improves stability, mobility, and control. Great for building core strength and improving rotational control. Windshield wipers are a core stability exercise that targets your obliques and lower abs by moving your legs side to side while keeping your upper body stable.
Benefits
- Strengthens obliques and lower abs
- Improves core stability and control
- Enhances rotational mobility
- Helps prevent lower back pain
- Great for athletes and everyday movers
Muscles worked
Step by step
Start
Lie on your back, arms out to the sides for stability. Lift your legs straight up, knees together.
Lower to one side
Slowly lower your legs together toward one side until they are just above the floor. Keep your shoulders pressed down.
Across the bottom
Bring your legs across the bottom, staying close to the ground. Keep your core tight.
Lower to other side
Continue to the other side, lowering your legs until they are just above the floor. No bouncing.
Return to start
Lift your legs back across to the starting position. That's 1 rep.
Common mistakes to avoid
- Lifting your hips
- Bending your knees
- Moving too fast
- Not using full range
When to do it
- Core focused workouts
- Full body workouts
- Lower body days
- Athletic training
- At home or at the gym
How much, how often
| Goal | Reps | Sets | Rest |
|---|---|---|---|
| Strength | 8–12 | 3–4 | 30–45 sec |
| Muscle growth | 12–16 | 3–4 | 45–60 sec |
| Muscle endurance | 16–20 | 3–4 | 30–45 sec |
| Athletic performance | 12–20 | 3–5 | 30–60 sec |
| Core stability | 10–15 | 2–3 | 30 sec |
Quality over quantity. Control every rep through the full range.
Tips for best results
- Keep your lower back pressed into the floor
- Move slowly and with control
- Keep your legs straight and together
- Don't let your shoulders roll off the floor
- Use a small range if needed
- Breathe out as you move, in as you return to center
- Consistency = results