Wipers (Straight Leg)
Wipers (Straight Leg) Exercise Description
The straight-leg windshield wiper is a supine rotational core exercise where the legs sweep side to side like wiper blades while the upper back stays anchored. The external and internal obliques and the deep abdominal wall (transverse abdominis) control and reverse rotation; the rectus abdominis and hip flexors help maintain the legs elevated. The goal is smooth, controlled rotation through a comfortable range without lumbar extension, rib flare, or bouncing. Keeping the knees straight lengthens the lever arm, increasing the demand on the torso to decelerate and pull the legs back to center. This variation emphasizes anti-rotation strength, pelvic control, and coordinated hip–trunk movement.
- Muscle Groups: Abs, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques
- Assisting Muscles: Transversus Abdominis
- Stabilizing Muscles: Iliacus, Psoas Major, Rectus 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: Deep Side Abs, Side Abs
- Movement Direction: Rotational
- Muscle Position: Lateral
- Gender: Male
How To Do The Wipers (Straight Leg) Exercise
‘- Lie on your back with arms out in a “T,” palms down; press shoulder blades firmly into the floor.
– Bring legs together, knees fully extended; lift until hips are roughly 90° flexed (thighs vertical or slightly less).
– Brace the abdominal wall—ribs down, slight posterior pelvic tilt—to stabilize the trunk.
– Keeping legs straight and together, slowly lower both legs to the right by rotating through the hips and pelvis; stop before the left shoulder lifts.
– Exhale as you pull the legs back to center using the obliques; repeat to the left.
– Move in a smooth arc; avoid arching the low back, swinging, or using momentum.
– Reduce the range, or allow a slight knee bend, if you cannot keep the shoulders down or lose bracing.
– Keep the neck neutral and gaze upward throughout.
Wipers (Straight Leg) Tips
‘- Press your shoulder blades firmly into the floor so the upper back stays anchored as your legs move.
– Keep your arms out in a “T” with palms down to help stabilize your torso against rotation.
– Bring your legs together with knees fully straight to increase the lever arm and core demand.
– Lift the legs until the hips are about 90° flexed so the thighs are vertical or slightly less.
– Brace the abdominal wall with ribs down and a slight posterior pelvic tilt before you start rotating.
– Rotate through the hips and pelvis, lowering the legs side to side in a smooth, controlled arc.
– Stop the descent before your opposite shoulder lifts to maintain upper-back contact with the floor.
– Exhale as you pull your legs back to center using your obliques.
– Avoid arching your low back, letting the ribs flare, swinging the legs, or using momentum.
– If you lose trunk bracing or your shoulders start to lift, reduce the range or allow a slight knee bend.
Wipers (Straight Leg) Beginner Introduction
The straight-leg windshield wiper is a lying core drill that challenges rotation control while the legs move like blades across the sky. The body rests on the back with the arms spread wide for stability, legs long and together, and the shoulders settled against the floor as the hips and pelvis gently roll side to side. The movement pattern asks the midsection to steer the motion while the upper body acts like an anchor.
The side abs and deep abs guide and slow the turning of the legs, then draw them back toward the middle, while the abs and hip flexors support the lifted position of the lower body. Because the knees stay straight, the legs act as a long lever, which raises the demand on the torso to manage the twist without arching the lower back or bouncing. The overall theme is steady, deliberate motion, encouraging strong coordination between hips and trunk and building the ability to resist unwanted rotation rather than simply powering through it.