About this exercise
A seated core exercise where you rotate bent legs from side to side in a windshield-wiper motion, challenging the obliques and rotational core muscles while your hands support you from behind.
Sitting Windshield Wipers
Step by step instructions, muscle activation and variants for the Sitting Windshield Wipers.
EasyGlutesObliques
How to Perform
- Sit on the floor with your hands placed behind you for support, fingers pointing away from your body
- Lift both legs with knees bent at approximately 90 degrees
- Keeping your upper body stable, rotate both legs together to one side, lowering them toward the floor
- Stop just before the legs touch the floor and reverse the movement
- Rotate to the opposite side in a controlled arc
- Continue alternating sides in a smooth, rhythmic motion
Muscle Activation
Primary
GlutesObliquesInner thighs
Secondary
AbsOuter thighs
Common Mistakes
Common mistakes content is coming soon.
About the Sitting Windshield Wipers
The Sitting Windshield Wipers is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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