How to do the Half Wipers (Bent Leg)
CoreAbsBodyweightIntermediate
Half Wipers with bent legs is a rotational core challenge that builds serious oblique strength and teaches your spine to resist uncontrolled movement under load. Master this and you lay the foundation for athleticism, powerful rotation, and a midsection that performs as well as it looks.
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Primary
AbdominalsObliques
Secondary
Hip flexorsLower back
Step-by-step
- Lie flat on your back, arms extended out to the sides for support, legs raised with knees bent at 90 degrees directly above your hips.
- Brace your core hard and slowly lower both bent legs together to one side, stopping halfway to the floor without letting your opposite shoulder lift.
- Hold the lowered position for a full second, feeling the obliques fire to control the load.
- Drive the legs back to center using your core, not momentum, then repeat to the opposite side.
Common mistakes
- Letting the opposite shoulder peel off the floor, which offloads the obliques and reduces the training stimulus — press both arms firmly into the ground throughout the movement.
- Dropping the legs too fast and relying on gravity instead of muscle control — slow the descent to a 3-second count to maximize time under tension.
- Losing the 90-degree bend at the knee by letting legs extend, which increases the lever arm beyond what you can control — keep the knees stacked and locked at that angle the entire set.
Pro tip — As you lower your legs to the side, actively think about pulling your bottom ribs toward your hip on the opposing side — this subtle anti-rotation tension from the top oblique is what separates a controlled wiper from a sloppy one.
Sets & reps by goal
Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps
Rest: 60–90 sec between sets.
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