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Windshield Wiper

The windshield wiper exercise is one of the best core exercises to build muscle across your midsection.


A windshield wiper, also known as a lying windshield wiper, is a bodyweight exercise that targets your core muscles. Perform windshield wiper exercises by lying face up with your back flat on an exercise mat or on a bench.



How to Do Windshield Wipers With Perfect Form

  1. Lie face-up on a bench with your arms holding the back of the bench. Your spine and pelvis should be in a neutral position. Slightly tuck your pelvis, and keep your ribs down. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin.

  2. Engage your core, lift your feet off the ground and press your legs together to create stability in your lower body.

  3. While maintaining a neutral spine, keep your upper body engaged and slowly lower your legs toward the left side of your body. Use your core and legs to control the movement.

  4. Pause at the bottom of the movement just before your legs contact the floor.

  5. Engage your abs and begin to rotate your legs toward the right side of your body. Only turn to each side as far as you can control.

  6. Continue to alternate back and forth, like a windshield wiper, for your desired number of repetitions.


What Muscles Do Windshield Wipers Target?

The windshield wipers exercise is a full-body workout that activates muscle groups across your body. A few of the primary muscles targeted during windshield wiper exercises include:

  • Rectus abdominis. By activating your upper and lower abs, windshield wiper exercises build core strength in your rectus abdominis muscle, also known as the six-pack muscle.

  • Obliques. With proper form, windshield wiper exercises activate abdominal muscles on the side of your body, specifically your oblique muscles.

  • Erector spinae. Windshield wipers can help you build a strong core on both sides of your body by strengthening your lower back muscles.

  • Hip flexors. As you engage and rotate your hips through a full range of motion during the windshield wiper exercise, you activate your hip flexor muscles.


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