Half Wipers Bent Leg

Muscles worked

Setup

1. Lie flat on your back with your arms extended out to the sides in a 'T' shape, palms facing down for stability.
2. Lift your legs and bend your knees to a 90-degree angle, creating a 'tabletop' position with your shins parallel to the floor.
3. Press your lower back firmly into the ground to engage your transverse abdominis.

How to do it

1. Inhale as you slowly lower your knees to one side, maintaining the 90-degree bend and keeping both shoulders glued to the floor.
2. Stop the descent just before your knees touch the ground or when you feel your opposite shoulder starting to lift.
3. Exhale and use your obliques to pull your legs back to the center starting position.
4. Repeat the movement on the opposite side, alternating back and forth with a controlled 2-1-2 tempo.

Form checklist

• Keep your shoulder blades in constant contact with the floor throughout the entire range of motion.
• Maintain a consistent 90-degree angle at both the knees and the hips.
• Avoid using your arms to push off the floor; ensure the movement is driven by your core.
• Move with slow control rather than using momentum to swing your legs from side to side.

Pro tips

• Focus on the mind-muscle connection by imagining your ribcage rotating toward the opposite hip to initiate the return to center.
• Squeeze your knees and ankles together throughout the movement to increase lower abdominal and adductor engagement.

Make it harder

• Increase the lever length by slightly straightening your legs while maintaining control of your lower back.
• Add a 2-second isometric hold at the bottom of the range of motion on each side to increase time under tension.

Frequently asked

What muscles does the half wipers bent leg work?

The half wipers bent leg primarily targets the abs and obliques, and also works the erector spinae, glutes, and quadriceps as secondary muscles.

What equipment do you need for the half wipers bent leg?

The half wipers bent leg requires no equipment — just your body weight.

Is the half wipers bent leg good for beginners?

The half wipers bent leg is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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