How To Do Windshield Wipers | Proper Technique

How To Do Windshield Wipers | Exercise Movements

One of the best all-around core exercises are windshield wipers. Here’s how to do them correctly and effectively for your FightCamp workouts.

Published: May 24, 2022

Topics: Tips & Technique, Training

Author: Flo Master

Some exercises and workouts are easier said than done. The same rings true for one of the best core movements. Windshield wipers may seem fairly easy, but wait until you drop down and attempt to do them on your own. Let's take a look at how it’s done.

Windshield Wiper Exercise

  • Start by lying on your back on the ground

  • Place both arms straight out to your sides with your palms facing down (your body will be in a T position)

    • Keep your arms on the ground for the entire exercise

  • Raise both legs up to a 90-degree angle with your heels facing the ceiling

    • This is the starting position

  • Engage your core, draw your belly button towards your spine

    • Your lower back should always remain in contact with the floor, not arched

  • Keeping your legs together, slowly lower them down to your right side

  • Hold just before your legs touch the floor, then slowly return to the starting position (center)

  • Immediately repeat on the left side

  • Return back to the starting position (center)

  • That is one repetition

  • Repeat

Pro Tip: The slower you go with this exercise, the longer your muscles will be under tension, and the better overall results you will see.

Caution: If you have lower back pain or an injury, do not perform windshield wipers as this may further aggravate it.

Movement Key Points

Here are some key points to focus on when you are performing windshield wipers:

Engage the core

Windshield Wipers - Engage Core

Keep arms and palms down on the ground

Windshield Wipers - Arms stay on the ground, palms down

Legs should be at 90 degrees

Windshield Wipers - Legs at 90 degrees

Back is flat, not arched

Windshield Wipers - Back stays flat, not arched

Keep head on floor looking up

Windshield Wipers - Keep head on floor looking up

Breathing Pattern

  • Breathe out to lower legs

  • Breathe in to raise legs

Muscles Used

  • Rectus Abdominis

  • Glutes

  • Hip Flexors

  • Obliques

  • Erector Spinae


  • Perform 3 - 6 sets

  • 6 - 15 repetitions on each side

  • Rest 30 - 45 seconds between sets

Form and Function

When performed properly, windshield wipers are the perfect exercise to target your entire core. Incorporating them into your workout routine will give you the toned abs you want, and they’re a great alternative to classic sit-ups.

Ready to start training? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE FightCamp App and train with real fighters from the comfort of your own home.

Flo Master

Jerry “Flo Master” Randolph is a Founding FightCamp Coach. From Gaithersburg, MD, he danced with stars like Usher, Ciara, JLo, & Will Smith before turning to martial arts & boxing. Flo is USA Boxing Coach certified.

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