Instructions

1

Lie supine on your back on a flat surface with one arm extended vertically upward and the opposite leg extended horizontally. Keep your torso stable and perpendicular to the ground.

2

Position your body so that your supporting arm and leg remain straight and engaged throughout the movement. Maintain neutral spine alignment with core engaged to prevent rotation.

3

Slowly lower the extended leg toward the floor in a controlled manner while keeping it straight, allowing the abdominals to lengthen and eccentrically load. Simultaneously lower the raised arm slightly if performing the full variation.

4

Drive the leg back upward using core strength to return to the starting position, contracting the rectus abdominis concentrically. Return the extended arm to vertical position, completing one repetition.

PRIMARY MUSCLESRectus Abdominis

SECONDARY MUSCLESIliopsoas, Rectus Femoris, Sartorius, Obliques

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

Focusing on the Half Wipers bent leg allows you to target the Rectus Abdominis with precision. As a foundational Strength, Stretching exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.
Allows for a natural movement path that closely mimics functional daily activities.
Acts as a highly scalable Strength, Stretching movement, perfect for both beginners and elite athletes.

Common Mistakes

Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Waist.
Failing to achieve a full range of motion, which drastically limits Rectus Abdominis engagement.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Iliopsoas, Rectus Femoris, Sartorius, Obliques to maintain control of the Body weight.

Exercise Variations

Dumbbell Half Wipers bent leg
Cable Half Wipers bent leg
Banded Half Wipers bent leg

Half Wipers bent leg