Wipers (straight leg)
- Target muscle
- Obliques
- Equipment
- Body weight
- Body part
- Waist
- Type
- Strength
Wipers (straight leg) is a bodyweight core exercise performed lying on your back, where you raise both legs to vertical and sweep them side to side in a controlled arc. The obliques do the rotational work to resist and control each pass. It is an effective movement for building rotational core strength and control through the midsection.
How to do the Wipers (straight leg)
- 1Lie flat on your back with your arms extended out to the sides, palms pressed down for support.
- 2Brace your core and lift both legs off the floor, raising them until they are perpendicular to the ground (straight up toward the ceiling).
- 3Keep both legs fully straight and pressed together throughout the movement.
- 4Slowly lower your legs to one side in a controlled arc, stopping a few inches above the floor or at the limit of your controlled range.
- 5Pause briefly, then use your obliques to sweep the legs back up through vertical.
- 6Continue the arc to the opposite side, lowering with the same controlled tempo.
- 7Pause again, then sweep back to vertical to complete one full repetition.
- 8Repeat for the desired number of reps, maintaining a slow, deliberate pace throughout.
Form tips
- Press your arms and palms firmly into the floor — the wider your arm span, the more stability you create for the rotating legs.
- Keep your shoulder blades in contact with the floor throughout; if they peel up, reduce your range of motion until you build more oblique strength.
- Move slowly and under control rather than using momentum — the slower the arc, the harder the obliques work.
- Exhale as you sweep the legs back up to vertical to reinforce core bracing at the hardest point of the movement.
- Keep both feet together and toes pointed to maximize tension through the legs and make core engagement easier to feel.
Common mistakes
- Using momentum to swing the legs: swinging lets the hip flexors and gravity do the work instead of the obliques, dramatically reducing the training effect.
- Letting the legs bend at the knees: bent knees shorten the lever arm and reduce the demand on the obliques — keep legs locked straight.
- Allowing the shoulders and upper back to lift off the floor: losing this base of support shifts stress away from the obliques and can strain the lower back.
- Lowering the legs too fast: a fast, uncontrolled descent means the obliques are not actively controlling the arc — slow it down to maximize muscle engagement.
- Dropping the legs all the way to the floor: touching the floor lets the core relax; stop just above it to keep tension on the obliques throughout the set.
Frequently asked questions
What muscles do wipers (straight leg) work?
The primary muscle worked is the obliques, which control the rotational arc of the legs. The exercise also challenges overall core stability as you resist the momentum of your moving legs.
How are wipers different from windshield wipers?
The terms are often used interchangeably. 'Wipers' or 'windshield wipers' both describe the same side-to-side leg sweep pattern. The 'straight leg' variation specifically keeps the legs extended rather than bent at the knees, increasing the lever length and making the obliques work harder.
Are wipers a good exercise for beginners?
Straight-leg wipers are an intermediate to advanced movement due to the long lever arm and rotational demand on the obliques. Beginners can start with bent-knee wipers to build the foundational strength before progressing to the straight-leg version.
How many reps should I do for wipers (straight leg)?
Aim for 3–4 sets of 6–10 full reps, where one rep is a sweep to both sides and back to vertical. Because control is more important than volume here, fewer quality reps with a slow tempo outperform high-rep sloppy sets.
Can wipers hurt my lower back?
When performed with poor control — such as swinging the legs or letting the lower back arch excessively — wipers can stress the lumbar spine. Keep your lower back neutral, move slowly, and reduce your range of motion if you feel discomfort rather than oblique fatigue.
