Abs
Windshield Wiper
The Windshield Wiper is a strength exercise with no equipment for your abs. Share of the load in the Zulta muscle model: hip flexors 28%, lower abs 27% and obliques 27%.
How to do it
- Lie on your back on a mat with your arms out to the sides, palms down.
- Raise your straight legs until they point at the ceiling.
- Keep both shoulders on the mat and lower the legs to one side as far as you can control.
- Pull the legs back up to the middle with the side of the waist.
- Lower them to the other side and keep alternating.
Tips
- Press the arms into the floor to keep the shoulders down.
- Bend the knees to 90 degrees for an easier version.
Common mistakes
- Letting the opposite shoulder lift off the mat.
- Dropping the legs to the floor with no control.
- Letting the legs separate or bend during the turn.
Muscles worked by the Windshield Wiper
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
On the floor or a bench there is no hang. Swinging the legs side to side loads the obliques. Lifting straight legs is hip flexion, so iliopsoas leads together with the lower abs, which tilt the pelvis back and hold it; hanging adds grip and lats.
Windshield Wiper alternatives
Different equipment
Easier
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Windshield Wiper work?
Mainly the hip flexors, lower abs and obliques. The upper abs assist.
Is the Windshield Wiper good for beginners?
The Windshield Wiper is rated advanced. If you are new, learn the Ab Coaster first and build up from there.
What is a good alternative to the Windshield Wiper?
For example the Hanging Oblique Knee Raise, Leg Raise and Lying Leg Raise. They train mostly the same muscles.
How do you make the Windshield Wiper harder?
Add weight or reps, or move on to the Weighted Hanging Leg Raise.
Sources
- Escamilla et al. 2006, Phys Ther 86(5):656-671 (hanging knee-up, reverse crunch)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.