Primary
Core
Secondary
Obliques, Hip flexors
Equipment
Bodyweight
Difficulty
Intermediate
Type
Rotation
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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.
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.
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.
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
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 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.