Seated Windshield Wipers On A Chair

Muscles worked

Setup

1. Sit on the edge of a sturdy chair or flat bench with your spine neutral and chest lifted.
2. Grip the sides of the seat firmly behind your hips to provide leverage and stability.
3. Lean your torso back slightly (about 45 degrees) and lift your feet off the floor, bringing your knees toward your chest.

How to do it

1. Exhale and rotate your knees in a controlled arc toward one side as far as comfortable, keeping your legs squeezed together.
2. Inhale as you bring your legs back to the center starting position using your obliques.
3. Exhale and rotate your knees to the opposite side, ensuring your upper body remains facing forward and stationary.
4. Maintain a controlled tempo, focusing on a 2-second rotation and a 2-second return to center.

Form checklist

• Keep your shoulders pinned back and avoid slouching or rounding the lower spine.
• Ensure the rotation comes from your waist and obliques rather than just swinging your feet.
• Keep your knees and ankles pressed together throughout the entire set.
• Maintain a tight grip on the chair to prevent your torso from twisting along with your legs.

Pro tips

• Imagine your legs are a pendulum; focus on the deep 'crunch' sensation in the side of your waist at the peak of each lateral rotation.
• Minimize the use of momentum by pausing for a split second at the furthest point of each rotation to maximize time under tension.

Make it harder

• Perform the movement with straight legs to increase the lever length and significantly increase the demand on the lower abdominals.
• Hold a light medicine ball or yoga block between your knees or feet to add resistance and increase adductor engagement.

Frequently asked

What muscles does the seated windshield wipers on a chair work?

The seated windshield wipers on a chair primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the seated windshield wipers on a chair?

The seated windshield wipers on a chair requires no equipment — just your body weight.

Is the seated windshield wipers on a chair good for beginners?

The seated windshield wipers on a chair is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

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