Warm Up Wiper
The warm up wiper is a bodyweight mobility exercise targeting the obliques and spinal rotators. The side-to-side leg rotation from the lying position loosens the lower back and activates the core before training.
How to do it
- Lie flat on your back with your arms extended out to the sides for stability.
- Bend your knees and bring them together above your hips at a 90-degree angle.
- Rotate your knees slowly to one side, lowering them toward the floor.
- Bring your knees back to center and rotate to the other side.
- Continue alternating sides in a windshield wiper motion for the desired number of repetitions.
Form cues
- Keep your upper back and arms flat on the floor.
- Move your knees slowly from side to side.
- Control the motion using your core muscles.
- Keep your knees bent at a consistent 90-degree angle.
Breathing: Inhale as you bring your knees to the center, and exhale slowly as you lower them to the side.
Common mistakes
- Rushing through the movement relies on momentum rather than muscle control, reducing core activation.
- Lifting your shoulders off the floor limits the spinal rotation and reduces the stretch in your lower back.
- Dropping the knees too fast can strain your lower back if you do not have the control yet.
Muscles worked
Primary: obliques. Secondary: abs, lower back, hip flexors.
Suggested sets & reps
Get fitter
2–3 sets × 10 reps per side, rest 45 s
Lose weight
2–3 sets × 10–15 reps per side, rest 45 s
Build muscle
2–3 sets × 8–12 reps per side, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you have lower back discomfort, ease off and reduce your range of motion.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should my knees touch the floor?
Not necessarily. Go only as far as you can while keeping your shoulders flat on the floor.
When is the best time to do this exercise?
It is ideal as part of your warm-up routine to loosen your spine and activate your core before your workout.
What if I feel this in my lower back?
Reduce your range of motion and focus on moving more slowly. Ease off if you feel any pinching.