What muscles do Half Wipers (Bent Leg) work?

Half Wipers (Bent Leg) primarily target the obliques, which help with rotational core strength. They also engage the abdominal muscles and the lower back for stability, making them an effective full-core exercise.

Do I need any equipment to perform Half Wipers (Bent Leg)?

No equipment is required for Half Wipers (Bent Leg); this is a bodyweight exercise that can be performed on the floor or a mat. Using a mat adds comfort and helps maintain proper form during the movement.

Are Half Wipers (Bent Leg) suitable for beginners?

Yes, this bent-leg variation is beginner-friendly because keeping the knees bent reduces strain on the lower back and makes the motion easier to control. Beginners should focus on slow, controlled movements to avoid pulling on the spine.

What are common mistakes to avoid when doing Half Wipers (Bent Leg)?

A common mistake is letting the shoulders lift off the floor, which reduces core engagement. Avoid jerking the legs or moving too quickly keep movements controlled and stop just before your knees touch the ground to maintain tension.

How many sets and reps should I do for Half Wipers (Bent Leg)?

For strength and core endurance, aim for 2–3 sets of 8–12 reps per side. Focus on quality over quantity, ensuring each rep is slow and deliberate to maximize muscle engagement.

What safety tips should I keep in mind for Half Wipers (Bent Leg)?

Always engage your core and move within a comfortable range of motion to protect your lower back. If you feel pain rather than muscle fatigue, stop immediately and adjust your form or range.

Are there variations or progressions for Half Wipers (Bent Leg)?

Yes, you can progress to straight-leg wipers for a greater challenge and more core activation. Alternatively, holding a light medicine ball between your knees can increase resistance without compromising form.

Half Wipers (Bent Leg)

Target Muscles

Primary:

Obliques

Secondary:

Abs

Lower Back

Equipment Required

Bodyweight

Exercise Type

Reps Only

How To Do

Lie on your back with knees bent at 90 degrees and legs lifted. Slowly lower your legs towards the floor on one side, engaging your core to control the movement, then return to center and repeat on the other side. Maintain a stable upper body throughout the exercise.

Step-by-Step Instructions

Lie flat on your back with your arms extended out to the sides, palms facing down for stability.
Bend your knees at a 90-degree angle and lift your legs off the ground so your thighs are perpendicular to the floor.
Engage your core and slowly rotate your legs to one side, keeping your shoulders and arms firmly pressed against the ground.
Stop just before your legs touch the ground, ensuring your core remains engaged and your movement is controlled.
Reverse the motion and bring your legs back to the starting position.
Repeat the movement to the opposite side, alternating sides with each repetition.
Perform the exercise for the desired number of repetitions or time duration.

Explore more obliques exercises or bodyweight exercises in our exercise library.

Alternative Exercises

Wipers (Straight Leg)

Obliques

Bodyweight

Bent-Knee Lying Twist

Obliques

Bodyweight

Kettlebell Advanced Windmill

Obliques

Kettlebell

Barbell Side Bend

Obliques

Barbell

Frequently Asked Questions

What muscles do Half Wipers (Bent Leg) work?: Half Wipers (Bent Leg) primarily target the obliques, which help with rotational core strength. They also engage the abdominal muscles and the lower back for stability, making them an effective full-core exercise.
Do I need any equipment to perform Half Wipers (Bent Leg)?: No equipment is required for Half Wipers (Bent Leg); this is a bodyweight exercise that can be performed on the floor or a mat. Using a mat adds comfort and helps maintain proper form during the movement.
Are Half Wipers (Bent Leg) suitable for beginners?: Yes, this bent-leg variation is beginner-friendly because keeping the knees bent reduces strain on the lower back and makes the motion easier to control. Beginners should focus on slow, controlled movements to avoid pulling on the spine.
What are common mistakes to avoid when doing Half Wipers (Bent Leg)?: A common mistake is letting the shoulders lift off the floor, which reduces core engagement. Avoid jerking the legs or moving too quickly keep movements controlled and stop just before your knees touch the ground to maintain tension.
How many sets and reps should I do for Half Wipers (Bent Leg)?: For strength and core endurance, aim for 2–3 sets of 8–12 reps per side. Focus on quality over quantity, ensuring each rep is slow and deliberate to maximize muscle engagement.
What safety tips should I keep in mind for Half Wipers (Bent Leg)?: Always engage your core and move within a comfortable range of motion to protect your lower back. If you feel pain rather than muscle fatigue, stop immediately and adjust your form or range.
Are there variations or progressions for Half Wipers (Bent Leg)?: Yes, you can progress to straight-leg wipers for a greater challenge and more core activation. Alternatively, holding a light medicine ball between your knees can increase resistance without compromising form.