Windshield Wipers: How-to, Tips & More
The Windshield Wipers is a intermediate isolation exercise for your obliques. You do it with bodyweight, one side at a time. It is a good fit when your goal is muscle growth.
Besides the obliques, it also works your abs, so it fits well in a session that trains those muscles together.
Muscles worked
Obliques
Primary
Abs
Secondary
How to do the Windshield Wipers
- Lie on your back with your arms out to the sides and legs pointing up.
- Lower your legs to one side, keeping your shoulders on the floor.
- Bring them back up through the middle.
- Lower them to the other side.
Windshield Wipers tips
- Bend your knees to make it easier.
Sets and reps
Most lifters do well with 10 to 20 reps per set, and 10 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Bodyweight
Type
Isolation
Windshield Wipers alternatives
More obliques exercises
45 Degree Side Bend
Hyperextension bench
Dumbbell Side Bend
Dumbbells
Hanging Oblique Knee Raise
Pull up bar
Heel Touches
Bodyweight
Kettlebell Windmill
Kettlebells
Oblique Crunch
Bodyweight
Frequently asked questions
What muscles does the Windshield Wipers work?
The Windshield Wipers mainly works your obliques, with help from your abs.
How many sets and reps should I do?
A good starting point is 10 to 20 reps per set, and many lifters get the best results between 10 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Windshield Wipers good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Windshield Wipers?
You need bodyweight.
Add Windshield Wipers to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon