# Lying Windshield Wiper: how to do it

- Main muscles: obliques, abs
- Equipment: bodyweight
- Level: intermediate
- 3D demo (side view): https://media.trainaq.com/exercises/windshield_wiper/1e8738ef44/side-m-720.mp4

## Steps

1. Lie on your back with your arms out to the sides, palms down.
2. Lift your legs straight up, together, over your hips.
3. Slowly lower both legs to one side, keeping both shoulders on the floor.
4. Bring them back up to the centre, then lower to the other side.

## Cues

- Shoulders stay glued to the floor.
- Slow and controlled, no swinging.
- Legs together, like one wiper.

## Common mistakes

- Shoulder lifting: lower your legs less far.
- Swinging the legs: slow down and pause at the bottom.
- Back arching: bend your knees to 90° to make it easier.

## The version in our demo

Lying on the back, arms out to the sides, legs straight and together pointing at the ceiling, lowered to one side then the other, stopping above the floor. Bent knees (90°) are the beginner version and the hanging wiper the advanced one; neither is shown.

## Starting position

Lying face up on a mat. Arms straight out to the sides at shoulder level, palms down, pressing lightly into the floor. Legs straight and squeezed together, raised so they point straight up (hips at 90°). Lower back pressed into the mat, head resting on the mat.

## The movement

Keeping the legs together and straight, slowly lower them to the left by rotating the pelvis, only as far as the right shoulder stays on the floor. Pause just above the floor, then bring the legs back up to vertical using the side of the waist. Repeat to the right. Both shoulders and arms stay flat; the legs move in an arc around the hips like a wiper blade.

## Breathing

Breathe in as the legs lower, out as they come back to the centre.

## Form in numbers

- Hip flexion 90° throughout; knee flexion 0–5°; feet together.
- Pelvis rotates with the legs; ribcage and shoulders stay flat (shoulder lift under 1 cm).
- Arms at about 90° shoulder abduction, flat on the floor.
- Path: feet trace a smooth arc through the vertical in the frontal plane of the hips.

## Sources

1. [Julie Lohre (certified personal trainer), "Windshield Wiper Exercise: Strengthen Your Core & Sculpt Obliques"](https://julielohre.com/windshield-wiper-exercise/)
2. [Catalyst Athletics, "Windshield Wiper" (exercise library)](https://catalystathletics.com/exercise/44/Windshield-Wiper)

Source: https://trainaq.com/exercises/windshield-wiper