Core · Bodyweight
Bent Leg Half Wipers
How to do the bent leg half wipers, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Lie on your back with arms out wide for support and knees bent to about 90 degrees, thighs over your hips. Brace your core and rotate your bent legs to one side toward the floor, stopping before your shoulders lift, then control them back to center and over to the other side. The bent-leg position shortens the lever and reduces the load.
- 1Obliques controlling the rotation side to side
- 2A braced core keeping the shoulders flat
- 3A slow, controlled return through center
Common mistakes
- Letting the legs drop fast and bounce
- Lifting the opposite shoulder off the floor
- Straightening the legs and overloading the low back
Muscles worked
The bent leg half wipers mainly works the obliques and lower abs, with the hip flexors and upper abs assisting.
- ObliquesPrimary
- Lower AbsPrimary
- Hip FlexorsSupport
- Upper AbsSupport
- Lower BackMinor
- QuadsMinor
- AdductorsMinor
Kovo programs the bent leg half wipers for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.