Landmine Kneeling Windshield Wipers

Landmine Kneeling Windshield Wipers trains controlled trunk rotation or lateral flexion without using momentum.

Primary muscle

Abs

Primary musclesInternal and external obliques

Secondary musclesTransverse abdominis, Rectus abdominis, Erector spinae, Gluteal muscles

Equipment

Landmine

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How to perform Landmine Kneeling Windshield Wipers

Follow the sequence in order, paying attention to the starting position, movement path, and finish described in each step.

Kneel tall on a pad facing the landmine, hold the end of the bar above the upper chest with both arms extended, and squeeze the glutes.
Keep the knees planted, ribs down, and hips facing forward throughout the movement.
Guide the bar in an arc toward one side while the upper trunk rotates and the pelvis remains controlled.
Bring the bar back above the chest, then arc it toward the other side through the same range.
Alternate evenly without letting the bar pull the lower back into an arch.

Common Landmine Kneeling Windshield Wipers mistakes

Twisting through the knees

Keep the knees aligned; if the hips turn with the rib cage, pivot the feet instead of twisting through planted knees.

Using momentum

Move through a smooth trunk range rather than throwing the arms or load from side to side.

Forcing end range

Stop before the resistance drags the ribs away from a stable pelvis.

Losing height or posture

Keep the shoulders and pelvis supported throughout both directions.

When to modify or choose another exercise

Twisting through the knees: Keep the knees aligned; if the hips turn with the rib cage, pivot the feet instead of twisting through planted knees.
Forcing end range: Stop before the resistance drags the ribs away from a stable pelvis.
Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
Alternative Pallof press: Train the trunk to resist rotation before producing a larger rotational range.

How to use Landmine Kneeling Windshield Wipers in a training program

Where it fits in a session

Place Landmine Kneeling Windshield Wipers after the main compound lifts, in a focused core block, or beside an exercise that does not require a fresh trunk.

How often to use it

Use two to four times per week while accounting for trunk work already supplied by squats, hinges, carries, and overhead lifting.

Starting rep ranges by goal

Goal	Sets	Reps or time	Rest	Effort and execution
Control / technique	2–3	5–8 reps	45–75 sec	Stop well before position changes
Strength / endurance	2–4	8–15 reps	60–90 sec	Stop while 1–3 good-form reps are still possible

Pairing and sequencing

Use Landmine Kneeling Windshield Wipers after Barbell Back Squats or Deadlifts when the main strength work is complete.
Pair it with Dead Bug or Cable Pallof Press to train the core through complementary movement patterns.

Scale the movement