Instructions

1

Lie supine on a flat surface with back and head resting on the floor, knees bent at approximately 90 degrees, feet flat on the ground, and arms extended along the sides with palms down for stability

2

Engage the core by drawing the navel toward the spine. Position one or both legs to prepare for the lifting movement while keeping the lower back in contact with the floor

3

Slowly lower one or both extended legs toward the floor in a controlled manner, allowing the hip flexors to lengthen while maintaining core engagement. Stop just before the heels touch the ground

4

Drive the legs back up to the starting position by contracting the lower abdominal muscles and hip flexors, returning to the bent-knee starting position with controlled movement

PRIMARY MUSCLESRectus Abdominis

SECONDARY MUSCLESIliopsoas, Rectus Femoris, Sartorius

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Rectus Abdominis, the Lying Windshield Wiper is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Waist, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.
Improves overall Waist stability and proprioception during heavy loads.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Losing core tension, leading to poor spinal alignment and reduced power output.
Failing to achieve a full range of motion, which drastically limits Rectus Abdominis engagement.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Abdominis.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Iliopsoas, Rectus Femoris, Sartorius to maintain control of the Body weight.

Exercise Variations

Dumbbell Lying Windshield Wiper
Cable Lying Windshield Wiper
Banded Lying Windshield Wiper

Beginner Tips

If you are new to the Lying Windshield Wiper , focus on mastering the movement pattern with zero weight before adding Body weight.

Lying Windshield Wiper