How to do the Leg Wipers VO
Primary: Core · also works Obliques, Hip Flexors, Quads.
Leg Wipers VO is an excellent exercise that targets your abs while also engaging your obliques and hip flexors. This exercise involves lying flat on your back with your legs straight up in the air and moving them from side to side, simulating the motion of windshield wipers. It is an effective core workout that challenges your stability and balance, making it ideal for intermediate-level individuals looking to enhance their core strength and muscular endurance.
Step by step
- 1
Lie down on an exercise mat with your arms extended to the sides for support.
- 2
Raise your legs up straight towards the ceiling, keeping them together.
- 3
Slowly lower both legs to the right side, stopping just above the ground.
- 4
Return to the starting position, then lower both legs to the left side and repeat.
Coaching cues
- Engage your core throughout the entire movement to protect your lower back.
- Keep your movements slow and controlled to maximize the tension on your muscles.
- Breathe steadily and avoid holding your breath during the exercise.
Sets, reps and where it fits
Muscle
3–4 × 10–20
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–20
rest 45–60 s
Leg Wipers VO alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Leg Wipers VO work?
Primary: Core. Secondary: Core, Obliques, Hip Flexors, Quads
How many sets and reps of Leg Wipers VO should I do?
For muscle: 3–4 sets of 10–20 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Leg Wipers VO?
Same movement pattern, different equipment: Bicycle Crunch, Bird Dog, Crunch, Dead Bug, Flutter Kick, Lying Leg Raise.
Is the Leg Wipers VO good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.