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Core · Advanced

Barbell Windshield Wiper

Rotational core drill for controlled trunk movement and oblique strength.

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Barbell Windshield Wiper demonstration

Exercise overview

Training details

CoreObliquesHip FlexorsShoulders

Equipment

Barbell

Sets × reps

3 × 10 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on your back and hold a light bar locked out above your chest as a stable anchor.
  2. 02Brace your abdominals and raise both legs toward the bar with your knees straight or softly bent.
  3. 03Keeping your shoulders and the bar fixed, lower both legs together toward one side under control.
  4. 04Bring your legs back through the center and lower them toward the opposite side.
  5. 05Use only the range in which your shoulders stay grounded and your lower back remains controlled.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionWindshield Wiper

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Alternatives

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