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rotation
Bent-Knee Windshield Wiper
Search GoogleBent-Knee Windshield Wiper is a beginner rotation exercise using bodyweight. It primarily trains obliques and abdominals. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- obliques, abdominals
- Secondary
- hip flexors
- Equipment
- bodyweight
- Mechanic
- compound
Setup
- — Prepare the bodyweight and clear the movement area.
- — Set your stance, grip, and starting position before beginning bent-knee windshield wiper.
- — Choose a variation and range that let you keep complete control.
Execution
- — Keep the shoulders grounded while lowering the bent knees from side to side.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the rotation.
- — Keep the shoulders grounded while lowering the bent knees from side to side.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo bent-knee windshield wiper
Regressions
- — Supported or reduced-range bent-knee windshield wiper