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Half Wipers (Bent Leg)

Step by step instructions, muscle activation and variants for the Half Wipers (Bent Leg).

EasyObliques

About this exercise

A lying rotational core exercise performed with bent knees, rotating the legs from side to side in a windshield-wiper motion to target the obliques and improve thoracic rotation. The bent-leg variation reduces leverage compared to straight-leg wipers, making it accessible for those building rotational core strength.

How to Perform

  • Lie on your back with your arms extended out to the sides for support
  • Raise your knees to 90 degrees so your thighs are perpendicular to the floor
  • Keeping your shoulders flat on the floor, slowly rotate both knees to the right side
  • Lower them as far as you can control without lifting your opposite shoulder
  • Return the knees to the centre, then rotate to the left side
  • Move in a slow, controlled rhythm without using momentum
  • Repeat for the desired number of repetitions on each side

Muscle Activation

Primary
Obliques

About the Half Wipers (Bent Leg)

The Half Wipers (Bent Leg) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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