Wipers straight leg

Instructions

1
Lie flat on your back on a mat or floor with one arm extended to the side for balance and support, legs together and body in a neutral supine position
2
Engage your core and prepare to lift your legs by bracing your abdominal muscles, keeping your lower back pressed toward the floor throughout the movement
3
Slowly lower both legs toward the floor in a controlled manner, maintaining a straight line from hips to ankles, descending as far as possible while keeping lower back contact with the floor
4
Powerfully drive both legs upward using abdominal contraction, returning legs to the vertical or near-vertical starting position, maintaining strict control throughout the concentric phase
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESIliopsoas, Rectus Femoris, Obliques, Transverse Abdominis
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

Focusing on the Wipers straight 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

  • Acts as a highly scalable Strength, Stretching movement, perfect for both beginners and elite athletes.
  • Improves overall Waist stability and proprioception during heavy loads.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.

Pro Tips

To maximize the Wipers straight leg , actively squeeze the Rectus Abdominis at the peak of the contraction for a full second.

Muscle Anatomy

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

Exercise Variations

  • Dumbbell Wipers straight leg
  • Cable Wipers straight leg
  • Banded Wipers straight leg

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