Lying Windshield Wiper
Core · obliques · advanced
How to do it
Lie on your back with arms out wide for anchoring and legs pointed at the ceiling, then lower both straight legs slowly to one side without letting the opposite shoulder leave the floor, and reverse.
Muscles worked
Primary: obliques · Also works: core, hip_flexors
Equipment
No equipment
Common mistakes
- Letting the legs fall and using the bounce off the floor to swing them back
- Allowing the far shoulder to peel off the ground, which unloads the obliques
- Going through a huge range before you can control a small one — start with a 30-degree arc
Variations
- Bend the knees to 90 degrees for a much shorter lever
- Pause two seconds at the bottom of each side
- Hanging windshield wipers on a bar for advanced lifters
Can't do this one? Swap it for
Take care: ABROFIT automatically removes this movement for anyone who has flagged a lower back problem. If that's you, use one of the swaps above and speak to a physio before loading it.
Related exercises
- Pallof Pressobliques
- Side Plankobliques
- Kneeling Side Plankobliques
- Side Plank Hip Dipobliques
- Side Plank Reach Throughobliques
- Side Plank Leg Raiseobliques
Not sure how heavy to go on this?
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