Lying Raised Shoulders Windshield Wiper

Muscles worked

Setup

1. Lie flat on your back on a mat with your arms extended out to the sides, palms down for stability.
2. Lift your legs straight up toward the ceiling until they are perpendicular to the floor, keeping your feet together.
3. Lift your head, neck, and shoulder blades off the mat, engaging your upper abs to maintain a 'crunched' position.

How to do it

1. Inhale and slowly lower your legs to one side in a controlled arc, going only as far as you can without your opposite shoulder lifting.
2. Exhale and use your obliques to pull your legs back to the center starting position.
3. Repeat the movement on the opposite side, alternating back and forth while keeping your shoulder blades elevated throughout the set.
4. Maintain a controlled 2-second descent and a 1-second return to center.

Form checklist

• Keep your shoulder blades lifted off the floor at all times to maintain upper ab engagement.
• Ensure your legs remain as straight as possible throughout the entire range of motion.
• Keep your arms and palms pressed into the floor to act as an anchor.
• Avoid letting your feet touch the ground at the bottom of the movement.

Pro tips

• Focus on 'pinning' the opposite shoulder to the mat as your legs rotate away to maximize the eccentric stretch on the obliques.
• Squeeze your inner thighs together to stabilize the pelvis and increase lower abdominal recruitment.

Make it harder

• Hold a light medicine ball or yoga block between your ankles to increase the rotational load.
• Slow the tempo to a 4-second descent on each side to maximize time under tension.

Frequently asked

What muscles does the lying raised shoulders windshield wiper work?

The lying raised shoulders windshield wiper primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the lying raised shoulders windshield wiper?

The lying raised shoulders windshield wiper requires no equipment — just your body weight.

Is the lying raised shoulders windshield wiper good for beginners?

The lying raised shoulders windshield wiper is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals