Lying Windshield Wiper

Technique

How to perform Lying Windshield Wiper

1. Lie flat on your back with your arms extended out to your sides in a “T,” palms down for stability, and legs together with feet pointed toward the ceiling.
2. Engage your core by pressing your lower back into the floor and drawing your ribs toward your pelvis.
3. This is your starting position.
4. Exhale as you slowly lower both straight legs to the right, keeping your shoulder blades firmly planted and controlling the descent until your feet hover just above the floor or reach your comfortable end-range.
5. Pause briefly, maintaining abdominal tension, then inhale as you sweep your legs back through the center to the vertical position.
6. Exhale again while lowering your legs to the left side, mirroring the same controlled motion and range as the right.
7. Return to the center under control and repeat for the recommended number of repetitions, alternating sides while keeping your core engaged and shoulders anchored throughout.

GymDaze demonstration

Watch Lying Windshield Wiper

Programming relevance

Muscles involved

Primary targets: External Oblique, Internal Oblique.