What Muscles Do Windshield Wipers Work Out?

Windshield wipers primarily work the obliques and the lower portion of the rectus abdominis, with strong involvement from the hip flexors and stabilization from the lats, shoulders, glutes, spinal erectors, and forearms. In more detail, this rotational core exercise—performed on the floor or hanging from a bar—demands both strength and control across the entire trunk and shoulder girdle, making it a high-return, high-skill movement for core development and athletic stability.

The Exercise at a Glance

Windshield wipers involve moving the legs side-to-side like the blades on a car windshield while keeping the upper body steady. On the floor, your shoulders and arms anchor you. Hanging from a pull-up bar, your grip and lats provide the anchor. The goal is to rotate through the core while resisting momentum, emphasizing controlled eccentric and concentric actions of the obliques and lower abs.

Muscles Worked

Primary movers

These muscles create and control the rotation and flexion that define the windshield wiper motion.

• External obliques: Drive and resist trunk rotation; major anti-rotation role.
• Internal obliques: Partner with external obliques for rotation and stabilization.
• Rectus abdominis (lower fibers): Assists with trunk flexion and posterior pelvic tilt; key during leg raise control.
• Transversus abdominis: Deep core brace that increases intra-abdominal pressure for spinal stability.
• Hip flexors (iliopsoas, rectus femoris, sartorius): Elevate and hold the legs, especially in hanging variations.

Together, these muscles create powerful rotational control while keeping the pelvis and spine aligned, which is central to the exercise’s training effect.

Key stabilizers and synergists

These muscles keep your body aligned and your movement precise, preventing swinging and undue spinal load.

• Latissimus dorsi and teres major: Anchor the torso (especially when hanging) and help depress the scapulae.
• Serratus anterior and lower traps: Maintain scapular position for shoulder stability.
• Deltoids and rotator cuff: Stabilize the shoulder joint during static holds.
• Forearm flexors/grip: Sustain a secure bar hold in hanging variations.
• Spinal erectors: Resist excessive lumbar extension; maintain a neutral spine.
• Glutes (maximus, medius/minimus): Assist posterior pelvic tilt and control hip position through the arc.
• Adductors: Help keep the legs together and steady during side-to-side motion.
• Quadriceps: Maintain knee extension for straight-leg versions.
• Intercostals: Support ribcage mechanics during bracing and rotation.

While not the prime movers, these muscles are essential to executing windshield wipers safely and effectively, especially under fatigue or in full-range hanging reps.

Variations and What They Emphasize

Hanging vs. floor (“lying”) windshield wipers

Each variation shifts the demand across muscle groups and skill components, influencing where you’ll feel the work most.

• Hanging wipers: Greater upper-body and grip demand; more hip flexor engagement; higher challenge to lats and scapular stability; highest overall core intensity.
• Floor wipers (straight-leg): More oblique and lower-ab focus with reduced shoulder demand; easier to control range and tempo.
• Bent-knee versions: Shorten the lever arm to reduce load on the spine and hip flexors; ideal for learning proper control.
• Partial-range or tempo reps: Focus on anti-rotation and eccentric control; useful for building time under tension safely.

Select the variation that matches your current strength and control; progress by lengthening the legs, increasing range, or moving from floor to hanging.

Form Cues and Common Mistakes

Attention to setup and execution keeps the stress on your core and off your lower back and shoulders.

• Brace first: Exhale slightly, draw ribs down, and tilt the pelvis posteriorly to “lock in” the trunk.
• Move as one unit: Keep shoulders pinned (floor) or scapulae depressed (hanging); avoid leg flailing or torso twisting.
• Control the eccentric: Lower the legs slowly to each side; avoid bouncing or letting gravity take over.
• Limit range if needed: Stop before the lower back arches or ribs flare; build range as control improves.
• Keep legs together and long: Squeeze adductors; straighten knees unless using a bent-knee regression.
• Breathe with tension: Short exhales during effort can help maintain intra-abdominal pressure without breath-holding.

Executing these cues reduces undue strain on the lumbar spine and shoulders, improves muscle recruitment, and enhances training benefit.

Programming and Progressions

Start with manageable variations, then progress by increasing range, lever length, or time under tension.

• Reps/sets: 2–4 sets of 4–8 controlled reps per side (or 8–16 total), resting 60–90 seconds.
• Frequency: 1–2 times per week, paired with other core work (anti-rotation, flexion, and extension).
• Regressions: Dead bug wipers, bent-knee floor wipers, limited-range floor wipers.
• Progressions: Straight-leg floor wipers → hanging bent-knee wipers → hanging straight-leg partials → full hanging wipers.
• Overload ideas: Slow eccentrics (3–5 seconds), pauses at end range, light ankle weights once form is rock-solid.

Consistent, controlled practice with smart progression ensures gains in strength and stability without compromising joint health.

Who Should Be Cautious

Because windshield wipers are high-torque and demand strong bracing, certain populations should proceed carefully or choose regressions.

• History of low-back pain, disc issues, or uncontrolled hyperextension.
• Shoulder impingement or instability (especially for hanging versions).
• Hip flexor tendinopathy or significant anterior pelvic tilt without good core control.
• Postpartum or diastasis recti; consider guided regressions and pressure-management strategies.
• Recent abdominal surgery or hernia concerns—seek medical clearance.

If any of these apply, prioritize floor-based, bent-knee, or anti-rotation drills and progress only under guidance.

Summary

Windshield wipers are a demanding core exercise that primarily train the obliques and lower rectus abdominis, with substantial help from the hip flexors and stabilization from the lats, scapular musculature, spinal erectors, glutes, and grip. Choose a variation that matches your control, move deliberately, and progress gradually to build rotational strength and anti-rotation stability while protecting your back and shoulders.