Abs · Bodyweight
Half Wipers (bent leg)
Half wipers with bent legs is a rotational core exercise targeting the oblique abdominal muscles and deep spinal stabilizers. It serves as an accessible regression toward full straight-leg wipers and fits well near the end of a core-focused workout.
- Muscles
- Abs
- Equipment
- Bodyweight
- Type
- Strength
- Animation
- Men and women
How to do it
- Lie flat on your back with your arms extended out to the sides for stability.
- Bend your knees at 90 degrees and lift your legs so your thighs are perpendicular to the ground.
- Lower your bent legs to one side, keeping your shoulders on the ground.
- Return to center, then lower to the opposite side.
Common mistakes
- Lifting the opposite shoulder off the floor reduces tension on the obliques and strains the upper back.
- Using momentum to swing the legs back and forth diminishes muscle activation in the core.
- Allowing the legs to collapse completely onto the floor releases active abdominal tension at the bottom of the rep.
- Unintentionally extending the knees during the rotation alters the lever arm and compromises control.
Tips
- Press the palms and arms firmly into the ground to create a stable base of support.
- Exhale forcefully through the mouth as you pull your legs back to the center starting position.
- Only lower the knees as far as you can while keeping both shoulder blades flat on the mat.
Sets and reps
Perform 3–4 sets of 10–16 total reps (5–8 reps per side) with 45–60 seconds of rest between sets to develop core stability and endurance.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Which muscles are primarily targeted by this movement?
The primary movers are the internal and external obliques, supported by the rectus abdominis and transverse abdominis to stabilize the pelvis.
Is this variation safe for someone with lower back sensitivity?
Bending the knees significantly shortens the lever arm to reduce spinal strain, but if you experience pain, stop immediately and consult a healthcare professional.
