Male

Wipers straight leg

Muscles involved

The wipers straight leg exercise is an exceptional bodyweight movement designed to forge elite core stability and explosive rotational strength. By sweeping your extended legs from side to side in a controlled arc using only your bodyweight, you force your obliques to resist gravity and maintain complete control over your pelvic positioning. This rigorous abdominal challenge builds outstanding trunk stiffness and functional mobility, which directly benefits athletes needing rotational power in sports or solid spinal support during heavy compound lifts. Master this movement to harden your midsection, enhance dynamic agility, and protect your lower back.

How to do it

1. Lie on your back with arms extended in a T and legs stretched. 2. Lift both legs until forming 90 degrees with your torso. 3. Bring your legs to one side and then the other. 4. Maintain controlled movement without moving your lower back.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep your arms extended in a T for greater stability. - Bring your legs from side to side using core control, not momentum. - Keep your lower back in contact with the floor throughout the movement.