Half Wipers (Bent Leg)
Half Wipers (Bent Leg) Exercise Description
Half Wipers (bent leg) is a controlled rotary core drill performed on the floor that targets the obliques with assistance from the transverse abdominis and rectus abdominis. With the hips and knees flexed to 90 degrees, you rotate the legs side to side like a windshield wiper while keeping the shoulders anchored, emphasizing anti-rotation control and pelvic rotation over a stable rib cage. Bending the legs shortens the lever, making it easier to maintain neutral lumbar position and smooth, deliberate movement. The goal is precise range, not depth—stop before the opposite shoulder lifts or the low back arches. Expect steady tension through the lateral core as you decelerate the descent and actively pull the knees back to center.
- Muscle Groups: Abs, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques
- Assisting Muscles: Rectus Abdominis, Transversus Abdominis
- Stabilizing Muscles: Multifidus, Quadratus Lumborum, Rhomboid Major, Trapezius - Middle Fibers
- 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: Other
- Muscle Location: Deep Side Abs, Side Abs
- Movement Direction: Rotational
- Muscle Position: Lateral
- Gender: Female
How To Do The Half Wipers (Bent Leg) Exercise
‘- Lie supine with arms out in a T, palms down; keep shoulder blades heavy on the floor.
– Bring hips and knees to 90° (tabletop), shins parallel to the floor, feet together.
– Lightly brace: exhale, draw ribs down, and maintain neutral lumbar (avoid excessive arching).
– Rotate knees as one unit to the right; keep knees stacked and pelvis level.
– Stop before the left shoulder lifts or the low back loses contact/neutral.
– Pause briefly; exhale and use the left obliques to pull the legs back to center.
– Repeat to the left, alternating sides with the same control and speed.
– Keep the neck relaxed, gaze up, and arms pressing gently for ground contact.
– Use a small-to-moderate range you can control—no swinging or bouncing.
– Common errors: flared ribs, uneven knees, rushing the return, or lifting the shoulders.
Half Wipers (Bent Leg) Tips
‘- Keep your arms in a T with palms down and shoulder blades heavy on the floor for a stable upper body.
– Set hips and knees at 90° with shins parallel to the floor and feet together before you start rotating.
– Exhale to lightly brace, draw the ribs down, and maintain a neutral lumbar spine (avoid excessive arching).
– Rotate the knees as one unit, keeping them stacked and the pelvis level as you move side to side.
– Stop the descent before the opposite shoulder lifts or your low back loses neutral/contact with the floor.
– Move through a small-to-moderate range that you can fully control rather than chasing maximum depth.
– Decelerate the legs on the way down and avoid any swinging or bouncing at the bottom.
– Use the obliques on the opposite side to actively pull the legs back to center on an exhale.
– Keep your neck relaxed with your gaze up, and press the arms gently into the floor to maintain contact.
– Watch for common errors like flared ribs, uneven knees, lifting the shoulders, or rushing the return.
Half Wipers (Bent Leg) Beginner Introduction
Half Wipers (bent leg) is a floor-based rotational core exercise that highlights smooth control rather than big, showy movement. It centers on a gentle side-to-side sweep of bent legs while the upper body stays anchored, so the twist happens mainly through the hips and waist. This creates continuous work for the side abs, with support from the deep abs and front abs, as they guide and resist rotation at the same time.
Because the knees are bent at right angles, the lever is shorter, which reduces strain and helps maintain a steady, comfortable lower back position throughout the motion. The emphasis is on a small, deliberate arc where the shoulders remain in contact with the ground and the lower back stays stable, creating a “braking” effect as the legs travel and then return to the middle. This makes the drill especially useful for building rotational core stability, controlled pelvic movement, and an even tempo, rather than chasing maximum range or using momentum.