Lying Raised Shoulders Windshield Wiper Leg Extension

Muscles worked

Setup

1. Lie flat on your back on a mat with your legs fully extended.
2. Lift your head, neck, and shoulder blades off the floor into a crunch position, maintaining this 'hollow' tension throughout.
3. Extend your arms out to your sides, palms down, to create a stable 'T' shape for balance.
4. Raise your legs straight up toward the ceiling until they are perpendicular to the floor.

How to do it

1. Inhale and slowly lower your straight legs to the left side in a controlled arc, stopping just before they touch the floor.
2. Exhale and use your obliques to pull your legs back to the vertical center position.
3. Immediately lower both legs straight down toward the floor for a leg extension, keeping your lower back pressed firmly into the mat, then return to vertical.
4. Repeat the sequence, alternating the 'wiper' motion to the right side followed by another center extension.

Form checklist

• Keep your shoulder blades lifted off the mat at all times to maintain upper-ab engagement.
• Ensure your lower back does not arch or lift off the floor during the leg extension phase.
• Keep your legs locked straight and feet together to maximize the lever length.
• Move with a slow, controlled tempo (2-3 seconds per phase) rather than using momentum.

Pro tips

• Focus on 'pulling' your legs back to center using your opposite side obliques rather than pushing off the floor with your arms.
• Squeeze your quadriceps and inner thighs together throughout the movement to stabilize the pelvis and increase lower abdominal recruitment.

Make it harder

• Hold a light medicine ball or dumbbell between your feet to increase the load on the hip flexors and obliques.
• Perform the movement with your arms crossed over your chest to remove the lateral stability provided by the floor.

Frequently asked

What muscles does the lying raised shoulders windshield wiper leg extension work?

The lying raised shoulders windshield wiper leg extension primarily targets the abs and obliques, and also works the quadriceps as secondary muscles.

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

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

Is the lying raised shoulders windshield wiper leg extension good for beginners?

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

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