Half Wipers (bent leg)
Expert Advice
Control the movement with your core muscles and avoid letting your legs drop to the side too quickly.
How-to-do Steps
- Lie on your back with your arms extended out to the sides for support.
- Lift your knees towards your chest until your thighs are perpendicular to the floor.
- Rotate your hips to lower your knees to one side, stopping before they touch the ground.
- Bring your knees back to the center and then lower them to the other side.
- Repeat for the desired number of repetitions.
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Muscles Worked
Half Wipers (bent leg) primarily targets the Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs100%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Half Wipers (bent leg) work?
Half Wipers (bent leg) primarily targets the Abs. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Half Wipers (bent leg)?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Half Wipers (bent leg) suitable for beginners?
Yes, Half Wipers (bent leg) is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
