Sitting Windshield Wipers

Instructions

1
Sit on the floor with hands placed behind you for support, palms down on the ground. Keep your torso upright and engaged with a neutral spine position.
2
Lean back slightly on your hands, keeping your core engaged. Position your legs extended in front of you or slightly bent at the knees for stability.
3
Slowly lower your legs toward the ground by extending them while maintaining control. The movement is controlled by abdominal tension as the legs lower away from the body, creating an eccentric load on the rectus abdominis.
4
Drive your legs back up toward your torso by contracting the abdominals. Bring the knees closer to the chest, reversing the eccentric movement and completing the repetition.
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESIliopsoas, Rectus Femoris, Obliques
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Rectus Abdominis, the Sitting Windshield Wipers 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

  • Significantly enhances the structural integrity and power of the Rectus Abdominis.
  • Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Improves overall Waist stability and proprioception during heavy loads.

Common Mistakes

  • 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.
  • Losing core tension, leading to poor spinal alignment and reduced power output.

Pro Tips

Control the eccentric (lowering) phase of the Sitting Windshield Wipers for 3-4 seconds to drastically increase time under tension.

Exercise Variations

  • Dumbbell Sitting Windshield Wipers
  • Cable Sitting Windshield Wipers
  • Banded Sitting Windshield Wipers

Beginner Tips

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

Frequently Asked Questions