Primary
Core
Secondary
Obliques, Hip flexors
Equipment
Bodyweight
Difficulty
Intermediate
Type
Rotation
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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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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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 10-12 reps per side. Rest 60s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Lying Windshield Wiper could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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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.
Our library labels Lying Windshield Wiper as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Lying Windshield Wiper. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Lying Windshield Wiper is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.