Barbell Floor Wiper
Barbell floor wiper is a core rotation exercise where you hold a barbell overhead while swinging straight legs side to side, targeting obliques and abs to build rotational strength, stability, and endurance.
About Exercise
Equipment
Barbell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Lower Back, Glutes, Quads, Hamstrings
Accessory Muscles
Shoulders
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
8/10Rectus Abdominis, Transverse Abdominis
Lower Back
5/10Erector Spinae
Glutes
4/10Glute Max
Quads
3/10Rectus Femoris
Hamstrings
3/10Biceps Femoris
Shoulders
2/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie flat on your back on the floor with a barbell pressed overhead, arms fully extended. Extend legs straight out, feet together, core braced, lower back pressed into the ground.
- Raise legs slightly off the floor, keeping them straight and together.
- Lower legs controlled to one side toward the barbell, engaging obliques.
- Return legs to center position over hips.
- Repeat on the opposite side.
- Alternate sides for reps, keeping upper body stable.
Coaching Tips
Form Cues
- Press lower back into floor
- Keep arms locked overhead
- Legs straight and together
- Control the swing
- Engage obliques fully
- Maintain stable shoulders
Breathing
Inhale as you lower legs to the side; exhale as you return to center. Brace core throughout.
Tempo
3-1-3
Range of Motion
Lower legs until feet approach barbell plates on each side; keep back flat on floor without arching.
Safety
Safety Notes
- Avoid if acute lower back pain exists
- Start with light weight or empty bar
- Keep movements controlled to prevent strain
- Ensure firm grip on barbell
- Perform on flat, stable surface
- Stop if sharp pain occurs
Spotting
No spotting required; solo floor exercise with low risk if form is maintained.
Common Mistakes
- Using momentum to swing legs
- Allowing lower back to arch
- Wobbling the barbell
- Bending knees during rotation
- Lifting shoulders off floor
- Incomplete range of motion
When to Avoid
- Acute lower back injury
- Shoulder instability
- Recent abdominal surgery
Flexibility Needed
- Adequate shoulder flexion
- Hip rotation mobility
- Ankle dorsiflexion for leg control
Build Up First
- Basic core bracing competency
- Overhead hold stability
- Controlled leg raise ability
Also known as
Floor Wiper with Barbell, Barbell Windshield Wiper
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