Wipers (Straight Leg)
Wipers (Straight Leg) Exercise Description
Wipers (straight leg), often called lying windshield wipers, train controlled trunk rotation and anti-rotation for the anterior core. The primary movers are the obliques (external and internal) with the rectus abdominis assisting to maintain rib–pelvis position. The hip flexors help hold the legs straight, while deep spinal stabilizers (e.g., transverse abdominis, multifidus) contribute to segmental control. You’ll rotate the legs as a unit side to side while keeping the shoulders anchored, emphasizing slow, precise movement over range. This drill builds positional strength through the midsection by resisting excess lumbar extension and managing rotation under a long lever.
- Muscle Groups: Abs, Obliques, Waist
- Target Muscles: External Obliques
- Assisting Muscles: Internal Obliques
- Stabilizing Muscles: Multifidus, Rectus Abdominis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Core
- Body Surface: Side
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Multi-joint
- Muscle Location: Side Abs
- Movement Direction: Rotational
- Muscle Position: Lateral
- Gender: Female
How To Do The Wipers (Straight Leg) Exercise
‘- Lie supine with arms out in a “T,” palms down; set shoulder blades lightly to the floor.
– Brace the abdomen (ribs down) as if preparing for a cough; keep a neutral neck.
– Squeeze legs together, extend knees, and lift straight legs so hips and knees are stacked over the pelvis.
– Posteriorly tilt the pelvis slightly to avoid arching the low back.
– Rotate both legs as one unit toward one side in a slow, controlled arc.
– Stop before the opposite shoulder lifts or the low back loses control.
– Use the obliques to pull the legs back to center without momentum.
– Repeat to the other side, keeping legs long and together.
– Breathe: exhale as you return to center; inhale as you lower to the side.
– Adjust the range so movement stays smooth, pain-free, and controlled.
Wipers (Straight Leg) Tips
‘- Lie with arms in a “T,” palms down, and keep your shoulder blades lightly set on the floor.
– Brace your abdomen with ribs down, as if preparing for a cough, and keep your neck neutral.
– Squeeze your legs together, fully extend your knees, and lift until hips and knees are stacked over your pelvis.
– Slightly posteriorly tilt your pelvis to prevent your low back from arching.
– Rotate both legs together as a single unit in a slow, controlled arc.
– Stop the rotation before your opposite shoulder lifts or your low back loses control.
– Use your obliques to pull the legs back to center without using momentum.
– Coordinate breathing: exhale as you return to center and inhale as you lower to the side.
– Adjust the range of motion so each rep stays smooth, pain-free, and controlled.
Wipers (Straight Leg) Beginner Introduction
Wipers (straight leg) is a floor-based core exercise often compared to lying windshield wipers because of the sweeping leg motion from side to side. It centers on controlled twisting through the midsection while the upper body stays grounded. The long, straight legs act like a lever, challenging the abs and side abs to both create and resist rotation. This makes it especially useful for training the body to stay stable when the legs move in a wide arc.
During this movement, the obliques take on most of the workload, with the abs helping to keep the front of the trunk organized. Hip flexors contribute by maintaining straight legs, while the deep core and lower back muscles assist in fine-tuning each segment of the spine. The emphasis is on smooth, deliberate motion rather than speed or extreme range. As control improves, this drill helps build strength and stability through the core while limiting unwanted arching in the lower back during rotational effort.