Half Wipers (bent Leg)

1. Lie on your back with the arms out to the sides, palms down, and lift the legs with the knees bent to 90 degrees over the hips.
2. Press the lower back into the floor and brace the abs.
3. Lower the knees slowly to one side, stopping about halfway to the floor at a 45 degree angle.
4. Pause for a second with both shoulders still flat on the floor.
5. Pull the knees back to centre using the obliques, not by pushing with the arms.
6. Repeat to the other side, alternating sides for the planned reps.

Common Mistakes

• Shoulders lifting off the floor: Letting a shoulder rise as the legs go over means the rotation is coming from the upper body. Press the arms into the floor and stop the legs sooner.
• Dropping the legs too far: Going past halfway lets momentum take over and strains the lower back. Stop at 45 degrees where control is guaranteed.
• Knees drifting apart: The legs separate as the lift gets tiring, which lets the hips rotate unevenly. Keep the knees pressed together.

Programming Tips

Use half wipers as a rotational core exercise at the end of a session or in an ab circuit. Do 2 to 3 sets of 10 to 16 reps counting both sides, with 45 to 60 seconds of rest. It builds oblique control and anti-rotation strength, and it is a natural step toward full windshield wipers and hanging versions.

Bodyweight is the load. Progress by lowering further toward the floor, pausing at the bottom for two seconds, straightening the legs, or squeezing a light medicine ball between the knees. The most common fault is the opposite shoulder lifting off the floor; if it rises, reduce the range until both shoulders stay down.

Common Questions

What muscles do half wipers work?

They work the obliques and rectus abdominis to control the legs moving side to side, with the hip flexors holding the legs up. The lats and shoulders brace against the floor to keep the upper body still.

Are bent leg wipers easier than straight leg wipers?

Yes, bending the knees shortens the lever and roughly halves the load on the core. Master 16 clean bent-leg reps before straightening the legs.

How many half wipers should I do?

Three sets of 10 to 16 total reps, two or three times a week, is a good start. Progress by range or tempo rather than high rep counts.

Are windshield wipers bad for your lower back?

They are safe when the range is controlled and the lower back stays pressed into the floor. Dropping the legs too far or too fast is what causes back strain, which is why the half range is the right place to begin.