Straight Leg Windshield Wipers

Body Part: Waist

Muscle: Abs

Equipment: Body Weight

Straight Leg Windshield Wipers is a floor-based core exercise where you lie on your back, hold your arms out for balance, and move straight legs side to side in a controlled arc. The exercise trains anti-extension and rotational control at the same time, so the target is not just a visible waist contraction but also the ability to keep the ribs, pelvis, and lower back organized while the legs travel.

The main challenge comes from the long lever created by straight legs. That lever makes the obliques work hard to control the lower body as it rotates, while the abs and deep core stabilize the trunk and the hip flexors help position the legs. In anatomy terms, the emphasis is on the External obliques, with support from Rectus abdominis, Erector spinae, and Transversus abdominis. If the hips swing too freely or the lumbar spine arches, the movement stops being a core drill and turns into a momentum drill.

Set up by lying flat, pressing the shoulder blades into the floor, and reaching the arms out to the sides with the palms down. Bring both legs together and extend them straight up or slightly above vertical, then brace before the first rep. From there, lower both legs together toward one side only as far as you can without the opposite shoulder lifting or the low back losing contact. The return should come from the trunk, not from a kick or snap.

The best version of this exercise looks smooth and deliberate. Each rep should follow the same path, with the pelvis staying relatively quiet and the feet staying together. If the legs drop too far, shorten the range and keep the ribs down. If the hamstrings or hip flexors limit the position, a small knee bend is a useful regression, but the torso should still stay braced and the turn should remain controlled.

Straight Leg Windshield Wipers fit well in a core block, warm-up, or accessory session after the main lifts. They are especially useful when you want oblique strength with a clear control component rather than a load you can simply grind through. Use them to build rotational control, improve trunk stiffness, and reinforce safer pelvic positioning during side-to-side leg movement.

Instructions

• Lie face up on the floor and extend your arms out to each side at shoulder height, palms down for support.
• Bring both legs together and lift them straight up so your feet stack over your hips, keeping the knees extended or only slightly soft.
• Press your shoulder blades and the back of your arms into the floor, then brace your abs before the first rep.
• Lower both straight legs together toward one side in a smooth arc, keeping the feet stacked and the movement controlled.
• Stop the descent before your opposite shoulder lifts or your lower back starts to arch off the floor.
• Use your obliques and lower abs to bring the legs back through center, keeping the torso quiet as the feet pass over your hips.
• Lower both legs to the other side with the same range and tempo, avoiding any swinging from one side to the next.
• Breathe out as the legs travel and breathe in as you return through center, then repeat for the planned reps.

Tips & Tricks

• Keep your arms pinned to the floor; if they float, you are losing the brace that keeps the torso honest.
• Think about rotating from the pelvis and trunk together, not kicking the legs separately on each side.
• A smaller range is better than letting the low back arch or the opposite shoulder peel off the floor.
• If straight legs feel too long, bend the knees slightly and keep the same side-to-side path.
• Move slowly through the middle of the rep, where momentum usually takes over and control is easiest to lose.
• Keep the feet together and the toes pointed so the legs act like one lever instead of two loose limbs.
• Exhale through the hardest part of the turn to help keep the ribs down and the brace active.
• Stop the set when the return to center starts to get noisy, jerky, or short on range.

Frequently Asked Questions

What muscle does Straight Leg Windshield Wipers target most?

The obliques are the main target, with the lower abs and deep core helping control the rotation.

Can beginners perform this exercise?

Yes, but many beginners should start with a smaller range or slightly bent knees until they can keep the low back down.

Why are the arms out to the sides?

The arms act like outriggers so your shoulders stay anchored while the legs rotate side to side.

Should my legs stay perfectly straight?

Straight is ideal, but a slight knee bend is fine if it helps you keep control and protect your lower back.

What is the biggest form mistake with windshield wipers?

The most common mistake is letting momentum swing the legs while the ribs flare and the lower back arches.

How low should the legs go on each side?

Only as low as you can go while keeping the opposite shoulder rooted and your low back from lifting.

What can I use instead if this is too hard?

Try bent-knee windshield wipers, lying knee drops, or a reverse crunch variation before returning to straight legs.

Where does this fit in a workout?

It works well in a core block or accessory section, usually after the main strength work.