Windshield Wiper (Floor)
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.
For training your core, the Windshield Wiper (Floor) is a solid intermediate-level rotational movement in the isolation category. Use for oblique strength and rotational core control.
Everything You Need to Know About the Windshield Wiper (Floor)
The Windshield Wiper (Floor) 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 strength and rotational core control. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters seeking oblique development. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Windshield Wiper (Floor)
Primary
Secondary
Stabilizers
Windshield Wiper (Floor) form guide
- 1
Lie on your back with arms extended to the sides.
- 2
Lift legs straight up toward the ceiling.
- 3
Keep shoulders and arms pressed into the floor.
- 4
Slowly lower both legs to one side.
- 5
Go as far as you can while keeping shoulders down.
- 6
Return to center and repeat to the other side.
What are the best tips for the Windshield Wiper (Floor)?
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.
What are common Windshield Wiper (Floor) mistakes to avoid?
Lifting shoulders off the floor during rotation.
Without proper shoulder positioning during the Windshield Wiper (Floor), 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 quickly and using momentum.
Bouncing or using momentum during the Windshield Wiper (Floor) takes work away from your Obliques and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Bending the knees to make it easier.
Letting your knees collapse inward during the Windshield Wiper (Floor) puts dangerous rotational force on your knee ligaments. Push your knees out over your toes throughout the movement.
Not returning fully to center between sides.
Cutting the range of motion short on the Windshield Wiper (Floor) means your Obliques never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Is the Windshield Wiper (Floor) right for you?
Intermediate lifters seeking oblique development.
How to Program the Windshield Wiper (Floor)
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 8-10 reps per side. Rest 60 seconds.
What are good alternatives to the Windshield Wiper (Floor)?
Lying Windshield Wiper
Russian Twist
Side Plank Hip Dip
Other Variations
- Hanging Windshield Wiper
- Bent Knee Windshield Wiper
- Weighted Windshield Wiper
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Windshield Wiper (Floor) — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep lower back controlled throughout.
- Reduce range of motion if needed.