Windshield Wiper
The Windshield Wiper is a rotational core exercise performed lying on your back that targets the obliques and improves spinal mobility. By rotating your legs from side to side while keeping your upper body grounded, you build significant rotational strength and core stability.
Since this movement relies heavily on control rather than external load, the AI analyzes your RPE and set duration to ensure you aren't rushing, which often indicates a loss of tension. If your recovery metrics (HRV or sleep) are low, the app may recommend reducing range of motion or swapping to a `dead-bug` to protect your lower back from fatigue-induced strain. Furthermore, if you consistently rate this exercise with high difficulty or report lower back sensitivity, the AI will learn your biomechanical preference and substitute safer anti-rotation alternatives.
Form Cues
- Press your arms and shoulders firmly into the floor for stability
- Keep your legs glued together throughout the entire arc
- Initiate the return to center by contracting your obliques
- Exhale forcefully as you lift your legs back to the middle
- Control the descent to feel a stretch in your side body
- Don't let your shoulders lift off the ground as legs rotate
- Don't use momentum or bounce your legs off the floor
- Don't allow your lower back to arch excessively
- Don't separate your knees at the bottom of the movement
Common Mistakes
- Lifting shoulders off the floor
- Rushing the lowering phase
- Separating knees or feet
- Using momentum to return to center
Muscles Worked
This exercise primarily targets the internal and external obliques, which are responsible for controlling the rotation of the pelvis and legs. The rectus abdominis works isometrically to stabilize the torso, while the hip flexors remain engaged to keep the legs elevated throughout the set.
Primary
Secondary
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