Primary
Core
Secondary
Obliques, Hip flexors
Equipment
Bodyweight
Difficulty
Intermediate
Type
Rotation
Preview a first week that includes Lying Windshield Wiper
MySetPlan shows you when to use Lying Windshield Wiper, how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
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.
Also targets: Core, hip flexors
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We slot it into the right day with sets, reps, and progression you can follow.
Lie on your back with arms out.
Raise legs straight up toward ceiling.
Lower legs to one side.
Keep shoulders on the ground.
Rotate to the other side.
Control throughout for optimal results.
Keep shoulders planted.
Go slow and controlled.
Bend knees to make easier.
Great oblique exercise.
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.
Shoulders lifting for optimal results.
Changing your shoulder position during the Lying Windshield Wiper can redirect the movement away from your Obliques. Use the shoulder-blade position described in the setup and keep the motion controlled.
Moving too fast and losing control of the movement.
Rushing through the Lying Windshield Wiper makes it easier to lose position and harder to keep tension on your Obliques. Slow down enough to control both the lifting and lowering portions of each rep.
Not controlling movement.
Rotational exercises like the Lying Windshield Wiper generate force through your midsection. This mistake reduces control and can shift work away from your Obliques. Move deliberately through the intended range.
Intermediate lifters looking to progress their training.
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.
MySetPlan places Lying Windshield Wiper inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan 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.
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Lying Windshield Wiper
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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.