Lying Windshield Wiper with Bent Knees
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The Lying Windshield Wiper with Bent Knees is a bodyweight exercise where you lie on your back with arms extended out to the sides for stability, knees bent at 90 degrees, and hips lifted slightly off the ground, then rotate your legs side to side in a controlled windshield wiper motion. Its primary purpose is to build rotational core strength and enhance oblique stability. It mainly targets the abs, particularly the obliques and transverse abdominis, benefiting athletes, gymnasts, or anyone seeking advanced torso control and anti-rotation power.
How to Perform Lying Windshield Wiper with Bent Knees
- 1Lie on your back on the floor with your arms extended out to the sides at shoulder height, palms facing up, for stability.
- 2Bend your knees and lift your legs so your thighs are perpendicular to the floor (knees at about 90 degrees), feet together or slightly apart.
- 3Engage your core by pressing your lower back into the floor; keep your shoulders and arms flat on the ground.
- 4Inhale to prepare, then slowly lower both knees to the right side toward the floor without letting your hips lift or back arch.
- 5Exhale as you use your abs to rotate your hips and pull the knees back up through the center to vertical.
- 6Inhale again, then lower both knees to the left side toward the floor, maintaining control.
- 7Exhale to return through center to the starting position; repeat for reps, alternating sides.
- 8Key form tips: Keep movement slow and controlled (no momentum); avoid twisting your upper body or letting shoulders lift; maintain lower back contact with floor. Common mistakes: Rushing the motion, arching back, or allowing knees to touch the floor.
