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Lower Ab Swipe

Step by step instructions, muscle activation and variants for the Lower Ab Swipe.

MediumAbs

About this exercise

A floor core exercise targeting the lower abdominals through a controlled swiping motion of the legs. Lying on your back with legs raised, you lower them close to the floor and sweep them side to side in a controlled arc, demanding constant lower ab engagement and hip-flexor control.

How to Perform

  • Lie on your back with arms flat at your sides and legs raised straight up to 90 degrees
  • Brace your core and press your lower back firmly into the floor
  • Slowly lower both legs together until they hover just above the floor
  • Swipe your legs smoothly to one side in a wide arc, keeping them low
  • Swipe back to the opposite side in a single controlled sweep
  • Return your legs to the starting position to complete one rep
  • Keep your lower back flat on the floor at all times

Muscle Activation

Primary
Abs
Secondary
CoreObliques

About the Lower Ab Swipe

The Lower Ab Swipe 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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