Smart Workout Diary

Windshield Wipers

Windshield Wipers are a bodyweight core exercise performed lying on your back with the legs raised and moved side to side in a controlled arc. They primarily train the obliques and other abdominal muscles while challenging hip control and trunk stability. The exercise supports core strength, rotational control, and bodyweight training progressions.

Demonstration

Windshield Wipers — demonstration 1
Windshield Wipers — demonstration 2

Instructions

  1. Lie on your back with your arms extended out to the sides, palms pressed into the floor for support.
  2. Raise your legs together until they point toward the ceiling; keep the knees straight or slightly bent if needed.
  3. Brace your core by gently drawing the ribs down and keeping your lower back as close to the floor as you can control.
  4. Lower both legs to one side in a slow, controlled arc, stopping before your shoulder lifts or your lower back loses control.
  5. Use your abdominals to bring the legs back to center, then repeat to the other side.
  6. Continue evenly without swinging the legs; reduce the range of motion or bend the knees if control is lost.
Muscle Group
Obliques
Type
Calisthenics
Mechanics
Compound
Equipment
Body Only
Difficulty
Intermediate

Technique tips

  1. Prioritize control over range: only lower the legs as far as you can without lifting the shoulders or arching the lower back.
  2. Move slowly: momentum reduces abdominal involvement and makes the movement harder to control.
  3. Use the bent-knee option: bending the knees shortens the lever and is a useful way to build strength.
  4. Breathe steadily: exhale as the legs return to center and avoid holding your breath for long periods.
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