Exercise guide
Supine Windshield Wipers
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
- Waist
This core exercise targets the obliques and deep abdominal muscles through rotational stability and eccentric control. It improves rotational power and spinal mobility while challenging the entire core to stabilize the torso against the weight of the legs.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back with your arms extended out to the sides in a 'T' position, palms pressing into the floor for stability.
- Raise your legs straight up toward the ceiling until they are perpendicular to the floor.
- Squeeze your legs together and engage your core to press your lower back firmly into the mat.
How to do it
- Inhale as you slowly lower your legs to one side in a controlled arc, stopping just before your feet touch the floor.
- Ensure both shoulders remain pinned to the ground as your hips rotate.
- Exhale and use your obliques to pull your legs back to the center starting position.
- Repeat the movement on the opposite side, alternating sides with a slow, controlled tempo.
Form checklist
- Keep both shoulders glued to the floor throughout the entire range of motion.
- Maintain straight legs and keep your feet squeezed together.
- Control the descent to avoid using momentum or letting gravity take over.
- Only lower your legs as far as you can without your opposite shoulder lifting off the mat.
Pro tips
- Focus on 'pulling' with the opposite side oblique to return to center; if legs are on the left, use the right obliques to initiate the lift.
- Maintain a strong mind-muscle connection by imagining your legs are a single pendulum swinging from your waist.
Make it harder
- Hold a light medicine ball or dumbbell between your ankles to increase the rotational load.
- Perform the movement with a 4-second eccentric (lowering) phase to maximize time under tension.
Frequently asked
- What muscles does the supine windshield wipers work?
- The supine windshield wipers primarily targets the abs and obliques, and also works the glutes, hamstrings, and quadriceps as secondary muscles.
- What equipment do you need for the supine windshield wipers?
- The supine windshield wipers requires no equipment — just your body weight.
- Is the supine windshield wipers good for beginners?
- The supine windshield wipers is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.