Wipers straight leg

Instructions

1
Lie supine on a flat surface with your back fully supported. Position your body in a horizontal line with legs extended straight and arms at your sides or across your chest.
2
Engage your core by taking a deep breath. Position your hands either crossed over your chest or gently behind your head (avoiding neck pulling). Keep your head in neutral alignment with your spine.
3
Lower your legs slowly toward the ground by extending at the hip, maintaining a slight knee bend if needed. Control the descent with your abdominal muscles as your legs approach horizontal, maintaining lumbar spine contact with the floor.
4
Drive through your core and iliopsoas to lift both legs back up to the starting vertical or near-vertical position. Perform a controlled crunch by lifting your shoulders slightly off the ground as legs rise, squeezing the rectus abdominis at the top of the movement.
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESIliopsoas, Rectus Femoris, Transverse Abdominis, Obliquus Externus
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

When programming for Rectus Abdominis growth, the Wipers straight 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

  • 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.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.

Common Mistakes

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

Muscle Anatomy

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

Beginner Tips

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

Frequently Asked Questions