How to do a Windshield Wiper
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 55,910
- Popularity Rank
- 782nd
- Difficulty
- Intermediate
- Abs Strength
- 64 mSCORE 112th
- Equipment Required
- Bodyweight-only
Workouts with Windshield Wiper
Target muscles worked
Instructions for Proper Form
Performed 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.
- Lie flat on your back with your legs vertically extended above your hips and your arms extended next to your torso for support. Lower your extended legs to the right until your right foot reaches a foot above the floor keeping your heels pressed together. Return to the starting position and repeat with the opposite side.
Sets & Reps Calculator
Average Windshield Wiper 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
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Alternatives & Variations to Windshield Wiper
1. Leg Raise
96.5 mSCORESWAPPED 55 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.
2. Russian Twist
96.2 mSCORESWAPPED 35 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
3. Crunches
94 mSCORESWAPPED 27 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.
4. Alternating Heel Touch
78.2 mSCORESWAPPED 25 TIMESAlternating Heel Touch is a bodyweight, core exercise that involves laying on the ground and reaching towards your heel on either side. By raising your shoulder blades off the ground, you’re already engaging your core, while reaching towards either side helps to engage your obliques.
5. Plank
92.8 mSCORESWAPPED 21 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.
6. Bicycle Crunch
91.8 mSCORESWAPPED 21 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.
7. Scissor Kick
94.2 mSCORESWAPPED 20 TIMESScissor Kicks are a bodyweight, core exercise that involve raising your feet off the ground, and kicking your legs up and down. By raising your legs off the ground, you’re already working your core. By continually alternating which leg is raised, you’re constantly forced to keep your core engaged for stability as well as to keep each leg raised.
8. Windmill
33 mSCORESWAPPED 19 TIMESWindmill is a compound exercise that primarily targets the core, obliques, and shoulders. It involves holding a weight overhead and bending at the waist to touch the opposite foot with the free hand. This movement improves shoulder stability, core strength, and flexibility. It's a great exercise for enhancing functional strength and coordination.
- Intermediate
- Abs
9. Cable Crunch
88.8 mSCORESWAPPED 18 TIMESCable Crunch is a variation on the more standard Crunch. Unlike Crunches, this is a weighted exercise that does not have you laying on your back. Instead of using your bodyweight for resistance, you use a cable machine. This gives you more control over your resistance, as well as more control over the direction that resistance is coming from.
10. Dumbbell Side Bend
38.8 mSCORESWAPPED 16 TIMESDumbbell Side Bend is an isolation exercise that primarily targets the obliques. The use of a dumbbell adds resistance to the movement, helping to build muscle mass and strength in your sides. This is a simple exercise that aids in improving core stability and can be easily incorporated into any abdominal workout routine.