How to do a Partner Leg Toss Windshields
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Partner Leg Toss Windshields
Workouts with Partner Leg Toss Windshields
Target muscles worked
Instructions for Proper Form
Partner Leg Toss Windshields is a dynamic core exercise that involves one partner lying on their back with legs raised, while the other partner stands at their head, tossing the legs side-to-side. This compound movement primarily targets the obliques and lower abs. The partner's involvement adds resistance and variability, making this a highly effective exercise for improving core stability, strength, and coordination.
- Partner 1: Lie down on your back in front of your partner with your head between their feet and your legs extended.
- Partner 1: Grasp your partner’s ankles for support.
- Partner 1: Engage your core, quads, glutes and calves to maintain proper form and posture throughout the movement. Raise your legs off the ground.
- Partner 2: Stand over your partner’s head with your knees slightly bent, core engaged, and both hands in front of you, like you’re going to catch a basketball.
- Partner 1: Hold muscle tension as you raise your fully-extended legs in an arc toward your partner’s face. Don’t lock your legs at the knee.
- Partner 2: Push your partner’s legs toward the floor at an angle off the center line; I.e. push them to the left or right instead of straight down.
- Partner 1: Engage your core to slow the descent of your legs. Try not to let your heels touch the ground.
- Partner 1: Engage your core to raise your legs back up on the same angle that your partner pushed them.
- Partner 2: Push your partner’s legs back down again in the opposite direction.
- Repeat for the allotted number of reps, then switch positions with your partner, and repeat.
Fitbod workout plans
Take the guesswork out of training.
Follow a personalized plan that adapts as you get stronger.
Generate My PlanSets & Reps Calculator
Average Partner Leg Toss Windshields standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner3sets9reps1 Set Max10reps
- intermediate4sets9reps11reps
- advanced4sets10reps12reps
Enter your stats to calculate your Sets & Reps
Alternative Exercises to Partner Leg Toss Windshields
1. Partner Lying Leg Throw Down
25.8 mSCORESWAPPED 7 TIMESPartner Lying Leg Throw Down is a core exercise that primarily targets the abdominals. This bodyweight exercise involves lying on your back with your legs raised towards your partner, who then pushes your legs down. The resistance is variable depending on your partner’s force, making it a dynamic exercise for improving core strength and stability. The interaction with a partner can add a fun and challenging aspect to your workout.
- Beginner
- Abs
2. Ab Crunch Machine
96.1 mSCORESWAPPED 6 TIMESAb Crunch Machine is a variation of Crunches performed with a machine. Unlike standard Crunches, the use of a machine gives you more control over your resistance. In addition, the machine will restrict your range of motion allowing you to focus more on exertion than stabilizing the movement.
- Intermediate
- Abs
- Ab Crunch Machine
3. Crunches
94 mSCORESWAPPED 5 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
- Beginner
- Abs
4. Leg Raise
96.5 mSCORESWAPPED 3 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
- Beginner
- Abs
5. Plank
92.8 mSCORESWAPPED 3 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
- Beginner
- Abs
6. Windshield Wiper
27.1 mSCORESWAPPED 2 TIMESPerformed on the ground, the Windshield Wiper targets the core muscles, specifically the obliques, by moving the legs in a side-to-side motion while lying on the back. This version requires less upper body strength compared to its hanging counterpart but is equally effective in building core stability and rotational strength.
- Intermediate
- Abs
7. Partner Sit Up Toss
24.6 mSCORESWAPPED 2 TIMESPartner Sit Up Toss is a variation on the standard Sit Up that involves a medicine ball. This compound exercise primarily targets your core, while adding an element of coordination by throwing and catching a medicine ball with a partner. This added resistance and coordination challenge can make this exercise more engaging and demanding than standard Sit Ups.
- Beginner
- Abs
- Medicine Ball
8. Exercise Ball Crunch
79.2 mSCORESWAPPED 2 TIMESExercise Ball Crunch is a weighted variation of the standard Crunch. By holding a medicine ball, you can add more weight to this usually bodyweight exercise. This is a great variation for anyone looking to make their crunches more challenging.
- Beginner
- Abs
- Stability (Swiss) Ball
9. Reverse Crunch
87.7 mSCORESWAPPED 2 TIMESReverse Crunch is a variation on the more standard crunch, although it may appear closer to something like a Leg Raise. Rather than engaging your core to bring your chest towards your pelvis, you instead elevate your legs, and bring your pelvis in towards your chest.
- Beginner
- Abs
10. Partner Leg Toss Windshields
21.9 mSCORESWAPPED 2 TIMESPartner Leg Toss Windshields is a dynamic core exercise that involves one partner lying on their back with legs raised, while the other partner stands at their head, tossing the legs side-to-side. This compound movement primarily targets the obliques and lower abs. The partner's involvement adds resistance and variability, making this a highly effective exercise for improving core stability, strength, and coordination.
- Intermediate
- Abs