Wipers Straight Leg

Muscles worked

Setup

1. Lie flat on your back with your arms extended out to the sides in a 'T' position, palms facing down for stability.
2. Raise your legs straight up toward the ceiling until they are perpendicular to the floor.
3. Squeeze your legs together and engage your core to press your lower back into the mat.

How to do it

1. Inhale as you slowly lower your legs to one side in a wide arc, keeping them straight and glued together.
2. Stop the descent just before your feet touch the floor, ensuring your opposite shoulder remains pinned to the ground.
3. Exhale forcefully and use your obliques to pull your legs back to the starting vertical position.
4. Repeat the movement on the opposite side, alternating in a controlled, rhythmic tempo.

Form checklist

• Keep both shoulders firmly planted on the floor throughout the entire range of motion.
• Maintain a 90-degree angle at the hips as much as possible.
• Avoid using momentum; focus on a slow, eccentric descent and a powerful, controlled lift.
• Keep your head neutral and gaze toward the ceiling to avoid neck strain.

Pro tips

• Focus on the mind-muscle connection by visualizing your opposite oblique 'pulling' your legs back to the center.
• Press your palms and the back of your arms into the floor to create a stable anchor for the rotation.

Make it harder

• Slow the tempo to a 4-second descent on each side to maximize time under tension.
• Hold a medicine ball or small dumbbell between your ankles to increase the rotational load.

Frequently asked

What muscles does the wipers straight leg work?

The wipers straight leg primarily targets the abs and obliques, and also works the glutes, hamstrings, and quadriceps as secondary muscles.

What equipment do you need for the wipers straight leg?

The wipers straight leg requires no equipment — just your body weight.

Is the wipers straight leg good for beginners?

The wipers straight leg is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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