Core · Bodyweight
Isometric Wipers
How to do the isometric wipers, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Lie on your back gripping a fixed support behind your head, with legs raised toward the ceiling. Lower your straight legs slowly to one side and hold an isometric pause, keeping your shoulders flat, then control them back and hold to the other side.
- 1Obliques and deep core resisting the rotation
- 2Tension held hard during each pause
- 3Shoulders pinned flat as the legs move
Common mistakes
- Letting the legs drop and swing with momentum
- Bending the knees to shorten the lever
- Letting your shoulders peel off the floor
Muscles worked
The isometric wipers mainly works the obliques and lower abs, with the upper abs, hip flexors, and lats assisting.
- ObliquesPrimary
- Lower AbsPrimary
- Upper AbsSupport
- Hip FlexorsSupport
- LatsSupport
- ForearmsMinor
- QuadsMinor
- AdductorsMinor
Kovo programs the isometric 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.