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.
Floor windshield wipers are a rotational core exercise where you lower your legs side to side while lying on your back with arms outstretched. This motion targets the obliques through controlled rotation while your shoulders remain anchored. It builds rotational core strength and control.
When to use it
Use for oblique strength and rotational core control.
Who it's for
Intermediate lifters seeking oblique development.
Lie on your back with arms spread wide and legs lifted toward the ceiling. Keep your shoulders pressed into the floor as you lower both legs to one side. Go as far as you can while keeping shoulders down. Return to center and repeat to the other side.
Also targets: Core, hip flexors
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Lie on your back with arms extended to the sides.
Lift legs straight up toward the ceiling.
Keep shoulders and arms pressed into the floor.
Slowly lower both legs to one side.
Go as far as you can while keeping shoulders down.
Return to center and repeat to the other side.
Press arms firmly into floor for stability.
Move slowly to maximize oblique engagement.
Keep legs together throughout the movement.
Control the range of motion based on your ability.
Use floor windshield wipers for oblique development and rotational mobility. They are more accessible than hanging windshield wipers and work well for building the control needed for advanced rotational exercises.
Lifting shoulders off the floor during rotation.
Changing your shoulder position during the Windshield Wiper (Floor) can redirect the movement away from your Obliques. Use the shoulder-blade position described in the setup and keep the motion controlled.
Moving too quickly and using momentum.
Bouncing or using momentum during the Windshield Wiper (Floor) makes the movement harder to control and can shift work away from your Obliques. Use a load you can move smoothly through the intended range.
Bending the knees to make it easier.
Letting your knees drift away from the intended line during the Windshield Wiper (Floor) changes how force moves through the exercise. Keep each knee tracking in line with the foot as you move.
Not returning fully to center between sides.
Cutting the range of motion short on the Windshield Wiper (Floor) can reduce the training stimulus for your Obliques. Use the largest comfortable range you can control without changing the intended setup.
Intermediate lifters seeking oblique development.
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 8-10 reps per side. Rest 60 seconds.
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 Windshield Wiper (Floor) could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Windshield Wiper (Floor)
The Windshield Wiper (Floor) primarily targets the Obliques, making it an effective exercise for core development. Secondary muscles worked during the Windshield Wiper (Floor) include Rectus abdominis, Hip flexors, providing additional training stimulus. Stabilizer muscles engaged include Lower back, Transverse abdominis.
Our library labels Windshield Wiper (Floor) 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 Windshield Wiper (Floor). 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 Windshield Wiper (Floor) 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 Windshield Wiper (Floor) include: Lying Windshield Wiper, Russian Twist, Side Plank Hip Dip. These exercises target similar muscle groups as the Windshield Wiper (Floor) and can be used as substitutes based on your equipment availability, gym setup, or training preferences.