Windshield Wipers
Lying leg sweep side to side with legs raised vertical — direct oblique work through controlled rotation.
Level: Beginner
Primary: Abs
Movement: Isolation
Type: Functional Fitness (Obstacle & Hybrid)
Equipment: Body Weight
Sports: Gymnastics MMA Wrestling
Target muscles
The obliques drive the rotation. The rectus abdominis stabilizes. The hip flexors hold the legs raised. The trunk braces continuously through the lateral movement.
How to perform
Setup
Lie on your back with arms extended to the sides. Raise the legs to a 90-degree angle.
Execution
Slowly lower both legs together to one side. Bring them back to center. Lower to the opposite side. Keep the movement controlled to engage the obliques.
Common mistakes
- Letting the legs drop quickly.
- Bending the knees.
- Cutting the range.
- Letting the shoulders lift.
- Going too fast.
Progressions and regressions
Regress to bent-knee windshield wipers. To progress, work pause windshield wipers, hanging variants.
Programming notes
Rotational trunk work. 3 sets of 8-12 per side, twice a week.
