Lying Windshield Wiper
Primary
Core
Secondary
Obliques, Hip flexors
Equipment
Bodyweight
Difficulty
Intermediate
Type
Rotation
Lying Windshield Wiper
Demo coming soon
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Lying windshield wipers are an accessible version of the hanging variation, performed on the floor with legs up. You sweep straight legs side to side while keeping shoulders planted. This trains oblique strength through rotational control.
When to use it
Use for oblique training for optimal results.
Who it's for
Intermediate lifters looking to progress their training.
Lie on your back with arms out for stability and legs pointing straight up. Lower your legs to one side as far as you can control, keeping shoulders on the ground. Return to center and rotate to the other side. Bend knees to reduce difficulty.
Lying Windshield Wiper — targeted muscles
Want Lying Windshield Wiper in your program?
Get a personalized plan with sets, reps, and progression built in.
How do you perform the Lying Windshield Wiper?
- 1
Lie on your back with arms out.
- 2
Raise legs straight up toward ceiling.
- 3
Lower legs to one side.
- 4
Keep shoulders on the ground.
- 5
Rotate to the other side.
- 6
Control throughout for optimal results.
What are the best tips for the Lying Windshield Wiper?
Keep shoulders planted.
Go slow and controlled.
Bend knees to make easier.
Great oblique exercise.
When to Use the Lying Windshield Wiper
Use lying windshield wipers for oblique training when hanging variations are too advanced. They work well as a progression toward hanging windshield wipers. Include in ab circuits alongside other oblique work like Russian twists.
Common Lying Windshield Wiper mistakes
Shoulders lifting for optimal results.
Without proper shoulder positioning during the Lying Windshield Wiper, your Obliques can't fully engage. Set your shoulder blades down and back before you start, and maintain that position throughout each rep.
Moving too fast and losing control of the movement.
Rushing through the Lying Windshield Wiper reduces the time your Obliques spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Not controlling movement.
Rotational exercises like the Lying Windshield Wiper generate force through your midsection. This mistake leaks power and can strain your Obliques. Move deliberately and own every inch of the rotation.
Lying Windshield Wiper — who it's best for
Intermediate lifters looking to progress their training.
How to Program the Lying Windshield Wiper
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-12 reps per side. Rest 60s.
What are good alternatives to the Lying Windshield Wiper?
Other Variations
- Bent Knee Windshield Wiper
- Weighted Windshield Wiper
Frequently Asked Questions About the Lying Windshield Wiper
The Lying Windshield Wiper primarily targets the Obliques, making it an effective exercise for core development. Secondary muscles worked during the Lying Windshield Wiper include Rectus abdominis, Hip flexors, providing additional training stimulus. Stabilizer muscles engaged include Lower back.
The Lying Windshield Wiper is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters looking to progress their training. Focus on proper technique and consider starting with easier variations.
For the Lying Windshield Wiper, the recommended approach depends on your goals. 3 sets of 10-12 reps per side. Rest 60s. For strength, use 8-10 reps per side. For muscle growth, perform 10-15 reps per side. For endurance, complete 15-20 reps per side.
Yes, the Lying Windshield Wiper can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting core.
Good alternatives to the Lying Windshield Wiper include: Russian Twist, Side Plank. These exercises target similar muscle groups as the Lying Windshield Wiper and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Lying Windshield Wiper — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No charge for 7 days
Related Content
Safety Notes
- Keep shoulders down.
- Control the descent.