Half Wipers bent leg

Instructions

1
Lie supine on a flat surface with one leg extended on the ground and the supporting leg bent at approximately 90 degrees with foot flat on the floor. Position one hand behind the head for support and the other arm extended along the body.
2
Keep the torso stable and neutral against the floor. Engage your core to prevent lower back arching. The extended leg should remain straight with a slight natural turnout.
3
Slowly lower the extended leg toward the ground in a controlled manner, allowing the hip flexors to lengthen. Do not allow the lower back to lift off the floor or arch excessively during this phase.
4
Drive the leg upward by contracting the quadriceps and hip flexors, lifting the extended leg to approximately 45-60 degrees above the floor. Squeeze at the top briefly, then return to the starting position with control.
PRIMARY MUSCLESRectus Femoris
SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Iliopsoas, Sartorius
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

When programming for Rectus Femoris growth, the Half Wipers bent leg stands out as a highly efficient Strength, Stretching choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

  • Improves overall Waist stability and proprioception during heavy loads.
  • Acts as a highly scalable Strength, Stretching movement, perfect for both beginners and elite athletes.
  • Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.
  • Significantly enhances the structural integrity and power of the Rectus Femoris.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Rectus Femoris and minimize bicep/forearm takeover.

Muscle Anatomy

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

Exercise Variations

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

Beginner Tips

If you are new to the Half Wipers bent leg , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions