What muscles do Straight Leg Wipers target?

Straight Leg Wipers primarily work your obliques by challenging rotational core strength. They also engage your upper abs, lower abs, and overall abdominal musculature to stabilize your body throughout the movement.

Do I need any equipment for Straight Leg Wipers?

Straight Leg Wipers are a bodyweight exercise, so no equipment is required. You just need enough floor space and preferably a soft mat for comfort and lower back support.

Are Straight Leg Wipers suitable for beginners?

Beginners can perform Straight Leg Wipers, but they may find it challenging to keep the legs straight due to flexibility and core strength demands. An easier variation is to bend your knees slightly to reduce strain and maintain better control.

What are common mistakes to avoid when doing Straight Leg Wipers?

Common mistakes include moving too quickly, letting legs touch the floor, and arching the lower back. Always keep your core engaged, control the movement, and avoid using momentum to protect your spine and maximize muscle activation.

How many sets and reps should I do for Straight Leg Wipers?

A good starting point is 2–3 sets of 8–12 reps per side, focusing on slow, controlled movements. Advanced individuals can increase reps or perform the exercise for timed intervals such as 30–45 seconds.

What safety tips should I follow when performing Straight Leg Wipers?

Maintain a neutral spine and avoid jerking your legs to prevent lower back strain. If you feel discomfort in your lower back or hips, shorten your range of motion or try a bent-leg variation until your core strengthens.

Are there variations or modifications for Straight Leg Wipers?

Yes, you can bend your knees for an easier version or hold a lightweight medicine ball between your feet for added resistance. Performing the movement more slowly or on a stability ball can also increase the challenge and engage deeper core muscles.

Wipers (Straight Leg)

Target Muscles

Primary:

Secondary:

Equipment Required

Bodyweight

Exercise Type

Reps Only

How To Do

Lie on your back with arms out to your sides and legs straight, then lift your legs up so they’re perpendicular to the floor. Keeping your core engaged and legs together, slowly lower them to one side until just above the ground, then return to center and repeat on the other side. Move in a controlled manner and avoid letting your legs touch the floor.

Step-by-Step Instructions

Lie flat on your back on the floor or a mat with your arms extended out to your sides for stability, palms facing down.
Keep your legs straight and lift them up together until they are perpendicular to the floor, forming a 90-degree angle with your torso.
Engage your core and slowly lower your legs to one side, keeping them straight and controlled, until they are close to the floor but not touching it.
Pause briefly, then use your core muscles to lift your legs back to the starting position.
Repeat the movement by lowering your legs to the opposite side, maintaining control and keeping your core engaged.
Continue alternating sides for the desired number of repetitions or time.

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

Alternative Exercises

Half Wipers (Bent Leg)

Obliques

Bodyweight

Russian Twist

Obliques

Bodyweight

Kettlebell Advanced Windmill

Obliques

Kettlebell

Barbell Side Bend

Obliques

Barbell

Frequently Asked Questions

What muscles do Straight Leg Wipers target?: Straight Leg Wipers primarily work your obliques by challenging rotational core strength. They also engage your upper abs, lower abs, and overall abdominal musculature to stabilize your body throughout the movement.
Do I need any equipment for Straight Leg Wipers?: Straight Leg Wipers are a bodyweight exercise, so no equipment is required. You just need enough floor space and preferably a soft mat for comfort and lower back support.
Are Straight Leg Wipers suitable for beginners?: Beginners can perform Straight Leg Wipers, but they may find it challenging to keep the legs straight due to flexibility and core strength demands. An easier variation is to bend your knees slightly to reduce strain and maintain better control.
What are common mistakes to avoid when doing Straight Leg Wipers?: Common mistakes include moving too quickly, letting legs touch the floor, and arching the lower back. Always keep your core engaged, control the movement, and avoid using momentum to protect your spine and maximize muscle activation.
How many sets and reps should I do for Straight Leg Wipers?: A good starting point is 2–3 sets of 8–12 reps per side, focusing on slow, controlled movements. Advanced individuals can increase reps or perform the exercise for timed intervals such as 30–45 seconds.
What safety tips should I follow when performing Straight Leg Wipers?: Maintain a neutral spine and avoid jerking your legs to prevent lower back strain. If you feel discomfort in your lower back or hips, shorten your range of motion or try a bent-leg variation until your core strengthens.
Are there variations or modifications for Straight Leg Wipers?: Yes, you can bend your knees for an easier version or hold a lightweight medicine ball between your feet for added resistance. Performing the movement more slowly or on a stability ball can also increase the challenge and engage deeper core muscles.