Half Wipers (bent leg)

Strengthen your obliques and improve core stability with Half Wipers (bent leg). Lie on your back, bend your knees, and rotate your legs side-to-side like

IntermediateWaist Body weight

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 1 min

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Variations of Half Wipers (bent leg)

Compound

Wipers (straight leg)

Waist · Obliques · Body weight

Intermediate

Description

A core exercise where you lie flat on your back on the floor, raise your bent legs and move them from side to side in a windshield wiper motion.

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How to do Half Wipers (bent leg)

01
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.
02
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.
03
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.
04
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.
05
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.

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Questions

What muscles does Half Wipers (bent leg) work?

Half Wipers (bent leg) primarily targets Obliques.

Is Half Wipers (bent leg) good for beginners?

Half Wipers (bent leg) is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Half Wipers (bent leg)?

You need Body weight to perform Half Wipers (bent leg). If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Half Wipers (bent leg)?

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.

What are common mistakes when doing Half Wipers (bent leg)?

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.