Isometric Wipers
Isometric Wipers Exercise Description
Isometric Wipers are a supine trunk-rotation control drill that targets the obliques while the rectus abdominis and deep abdominal wall stabilize the spine. With the legs elevated as a single lever, you slowly lower to each side and briefly hold, resisting lumbar extension and unwanted pelvic tilt. The goal is controlled rotation with an isometric hold at end range, keeping both shoulder blades anchored and the ribcage stacked over the pelvis. This teaches anti-rotation and anti-extension control under a long lever, which increases the core demand without external load. Bending the knees shortens the lever and reduces stress on the low back, while straight legs increase the challenge when you can maintain strict alignment.
- Muscle Groups: Abs, Obliques, Waist
- Target Muscles: External Obliques
- Assisting Muscles: Internal Obliques
- Stabilizing Muscles: Multifidus, Psoas Major, Quadratus Lumborum, 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: Male
How To Do The Isometric Wipers Exercise
‘- Lie supine with arms out in a “T,” palms down, shoulder blades anchored.
– Set a gentle posterior pelvic tilt to lightly imprint the low back; keep the neck neutral.
– Bring legs together and raise them so hips and knees are at 90°; straighten the knees only if you can keep control.
– Gently brace the abdomen as if preparing for a cough; keep ribs stacked over the pelvis.
– Move the legs as one unit. Slowly lower them toward one side without letting the opposite shoulder lift or the low back arch.
– Stop before the feet touch down; pause and hold still.
– Use the obliques to return the legs to center under control—no swinging or bouncing.
– Repeat to the other side with the same control and brief hold.
– Keep breathing—avoid breath holding—and maintain even pressure through both shoulders.
– If the low back arches or hips shift, reduce the range or bend the knees to shorten the lever.
Isometric Wipers Tips
‘- Anchor your shoulder blades to the floor with arms in a “T” and palms down.
– Set a gentle posterior pelvic tilt so your low back lightly imprints into the floor.
– Keep your neck neutral and ribs stacked directly over your pelvis throughout.
– Keep your legs together and move them as one unit, with hips and knees at 90°.
– Only straighten your knees if you can maintain control and strict alignment.
– As you lower to the side, resist lumbar extension and unwanted pelvic tilt.
– Do not let the opposite shoulder lift or your low back arch as the legs lower.
– Stop before your feet touch down, then briefly hold still at end range.
– Use your obliques to return the legs to center under control—no swinging or bouncing.
– If your low back arches or hips shift, reduce the range or bend the knees to shorten the lever.
Isometric Wipers Beginner Introduction
Isometric Wipers is a floor-based core exercise performed lying on your back with the legs lifted and moving together from side to side. The movement highlights the side abs while the rest of the midsection works hard to keep the spine steady and the front of the body from sagging or arching. The upper body remains steady against the ground, so the twisting comes mainly from the legs rotating as one unit, then pausing briefly at the edge of the motion.
This drill emphasizes slow, deliberate control rather than speed or heavy weight. The pause at each side challenges the abs to resist both twisting and backward bending through the lower back, building strong, steady support through the center of the body. Bent knees create a shorter lever, which often feels more accessible and lighter on the lower back. Straight legs extend the lever and intensify the demand on the core for those who can maintain smooth, precise alignment and consistent pressure through both shoulders.