Windshield Wiper (Floor)
Primary
Core
Secondary
Obliques, Hip flexors
Equipment
Bodyweight
Difficulty
Intermediate
Type
Rotation
Windshield Wiper (Floor)
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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.
Muscles worked: Windshield Wiper (Floor)
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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.
When to Use the Windshield Wiper (Floor)
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.
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
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.
The Windshield Wiper (Floor) is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters seeking oblique development. Focus on proper technique and consider starting with easier variations.
For the Windshield Wiper (Floor), the recommended approach depends on your goals. 3 sets of 8-10 reps per side. Rest 60 seconds. For strength, use 6-8 reps per side. For muscle growth, perform 10-12 reps per side. For endurance, complete 15-20 reps per side.
Yes, the Windshield Wiper (Floor) 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 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.
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Safety Notes
- Keep lower back controlled throughout.
- Reduce range of motion if needed.