Half Wipers (bent leg)

Description

How to Do Half Wipers (bent leg)

1. 1
   Setup

   Lie flat on your back on the floor with your arms extended out to your sides at shoulder height, palms pressed down for stability.

2. 2
   Setup

   Bend your knees to a 90-degree angle, keeping your feet flat on the floor, then lift your feet off the floor so your shins are parallel to the ground and knees are stacked over hips.

3. 3

   Keeping your knees bent and together, slowly lower both legs to one side, aiming to bring your outer thigh close to the floor without letting your opposite shoulder lift.

4. 4

   Engage your obliques to control the movement, stopping just before your legs touch the ground, then exhale as you pull your legs back to the starting center position.

5. 5

   Inhale and repeat the motion to the opposite side, maintaining control and keeping your core engaged throughout the movement.

Tips

• Maintain a tight core throughout the movement to protect your lower back and maximize oblique engagement.
• Keep your shoulders firmly planted on the floor; if they lift, you're going too far or using momentum, not core strength.
• Control the eccentric (lowering) phase slowly and deliberately to increase time under tension and improve stability.
• Focus on initiating the movement from your waist and obliques, rather than just swinging your legs with momentum.

Common Mistakes

• ×Letting shoulders lift off the floor reduces oblique activation; keep your upper back and shoulders pressed firmly into the ground to isolate the core.
• ×Using momentum to swing the legs rather than controlled movement decreases muscle engagement; perform each repetition slowly and deliberately, focusing on a strong mind-muscle connection with your obliques.
• ×Arching the lower back can strain the spine; keep your lower back pressed into the floor by maintaining a slight posterior pelvic tilt throughout the exercise.