How to do the Windshield Wipers
Primary: Core.
Windshield Wipers are an advanced core exercise that primarily targets the muscles of the Abs, Obliques, and Hip Flexors. This exercise involves lying on your back with your legs raised and moving them side to side in a controlled manner, mimicking the motion of a car's windshield wipers. It requires significant core strength and stability, making it suitable for advanced fitness enthusiasts.
Step by step
- 1
Lie flat on your back with your arms extended out to the sides for support.
- 2
Lift your legs towards the ceiling until they are perpendicular to the floor.
- 3
Keeping your legs straight, slowly lower them to one side in a controlled motion without letting them touch the floor.
- 4
Return your legs to the starting position and then lower them to the opposite side.
- 5
Repeat for the desired number of repetitions.
Coaching cues
- Engage your core throughout the exercise to maintain stability.
- Move slowly and control the motion to maximize the effectiveness of the exercise.
- Keep your arms firmly planted on the ground to help stabilize your body.
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Windshield Wipers alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Windshield Wipers work?
Primary: Core.
How many sets and reps of Windshield Wipers should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Windshield Wipers?
Same movement pattern, different equipment: Bicycle Crunch, Bird Dog, Crunch, Dead Bug, Flutter Kick, Lying Leg Raise.
Is the Windshield Wipers good for beginners?
It is an advanced movement. Build up through the easier alternatives first.