wandelbar.app ▶ watch windshield wipers on the dedicated video page
primary musclesabs, obliques
also workship flexors, lower back
levelintermediate
equipmentnone — bodyweight
typerep-based
how it’s done, step by step
- Lie on your back with your arms extended out to the sides for stability, lift your legs up towards the ceiling, and keep them bent at 90 degrees.
- Lower your knees to the right side, keeping them bent together until they are just above the floor.
- Raise your knees back to the center position, and then lower them to the left side until they are just above the floor.
- Repeat the movement, alternating sides, for the desired number of repetitions.
how much: Start with 3 sets of 8–10 reps, and slow the lowering before trying straighter legs.
form tips from the wandelbar coaches
- Press both palms and shoulder blades into the floor like you are pinned there.
- Keep knees and ankles glued together so the legs move as one unit.
- Lower slowly for three counts, then pull back to center with your waist.
common mistakes
- Legs dropping to the floor under their own weight — stop a few inches short and control the descent.
- Opposite shoulder lifting as the knees tip — shrink the range until both shoulders stay down.
- Knees splitting apart as you tire — hold a small cushion between them to remind you.
make it easier or harder
- easier
- Keep your feet on the floor and let your bent knees sway gently side to side.
- harder
- Straighten your legs toward the ceiling and wipe them side to side with control.
similar bodyweight exercises
never wonder what to train next
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