Windshield Wiper Exercise
The windshield wiper exercise is a rotational core movement that strengthens the obliques, improves rotational stability, and helps restore normal hip joint range of motion. It also enhances overall core strength and tones the abdominal muscles.
This exercise can be performed hanging from a bar (advanced level) or lying on your back (intermediate level). The movement involves rotating straight or bent legs from side to side in a slow, controlled manner to effectively target the obliques and develop core stability.
This guide focuses on the beginner variation of the exercise.
How-To:
- Lie on your back with your arms extended out to the sides for support. Bend your knees and place your feet flat on the floor.
- Keeping your knees together and shoulders on the floor, slowly lower your knees to one side as far as comfortable.
- Return to center, then rotate to the opposite side. Continue moving your knees side to side in a slow, controlled “windshield wiper” motion for 5–10 repetitions per side.
*Never do an exercise that causes you pain*