Lying Windshield Wiper
Primary
Core
Secondary
Obliques, Hip flexors
Equipment
Bodyweight
Difficulty
Intermediate
Type
Rotation
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
An isolation exercise that lets you focus on one muscle group, the Lying Windshield Wiper targets your core through a rotational movement pattern. Use for oblique training for optimal results.
Everything You Need to Know About the Lying Windshield Wiper
The Lying Windshield Wiper is a intermediate difficulty exercise that targets your Obliques. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for oblique training for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters looking to progress their training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Lying Windshield Wiper — targeted muscles
Primary
Secondary
Stabilizers
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.
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
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.
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Safety Notes
- Keep shoulders down.
- Control the descent.