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Isometric Wipers

Carve your obliques and build core control with this challenging isometric hold combined with leg sweeps.

Advanced
Compound
Static
1 min per set1 min rest
Chest
Body weight

Description

Isometric Wipers is a challenging core exercise that targets the abs, obliques, and lower back muscles. The movement involves lying on your back, raising your legs to a 90-degree angle, and moving them side to side in a 'wiper' motion.

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How to Do Isometric Wipers

  1. 1
    Setup

    Lie on your back with arms extended out to the sides, palms pressed into the floor for stability.

  2. 2
    Setup

    Raise both legs straight up until they are perpendicular to the floor, keeping them together.

  3. 3

    Keeping your legs straight and together, slowly lower them to one side toward the floor while pressing your opposite shoulder into the ground.

  4. 4

    Stop before your legs touch the floor, then reverse the movement through center and lower to the opposite side.

Tips

  • Press your palms and arms firmly into the floor to create a stable anchor for the rotation.
  • Move slowly — the slower you go, the more your obliques work to control the movement.
  • Keep your legs as straight as possible; bending the knees reduces the lever arm and makes it easier.

Common Mistakes

  • ×Letting the shoulder lift off the floor shifts the work away from your obliques; keep both shoulders pressed down.
  • ×Swinging the legs with momentum defeats the purpose of the isometric hold; control the descent on both sides.

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Frequently Asked Questions

What muscles does Isometric Wipers work?
Isometric Wipers primarily targets Pectoralis Major Sternal Head. Secondary muscles include Biceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii.
Is Isometric Wipers good for beginners?
Isometric Wipers is rated advanced. 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 Isometric Wipers?
You need Body weight to perform Isometric Wipers. 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 Isometric Wipers?
Press your palms and arms firmly into the floor to create a stable anchor for the rotation. Move slowly — the slower you go, the more your obliques work to control the movement. Keep your legs as straight as possible; bending the knees reduces the lever arm and makes it easier.
What are common mistakes when doing Isometric Wipers?
Letting the shoulder lift off the floor shifts the work away from your obliques; keep both shoulders pressed down. Swinging the legs with momentum defeats the purpose of the isometric hold; control the descent on both sides.

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