How to do Swipers

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Difficulty: Hard

Impact Level: Normal

Target Body Parts: abs, triceps, chest, shoulders, glutes, hamstrings, quadriceps


Start off by sitting down on the floor leaning on your arms and with your feet drawn in towards your hips. Make sure your hands are on the floor underneath your shoulders with your fingers pointing down to your feet. Then, push into your hands and feet, engage your core and glutes to lift your hips off the floor by about 6 inches. This is the start position of the movement.

From here, lift up your left hand and right foot. Reach up and across the front of your body with your left arm. At the same time, draw your right foot back and underneath your body. By doing this your body with rotate on the diagonal axis of the hand and foot that stay on the floor. Rotate until you are looking down at the floor with your lifted leg stretched out behind you. Reach your lifted arm out in front of you as a counter-balance. Pause and balance this position for a few seconds, before returning with control to the start position and repeating with the opposite hand / foot combination.

How to make Swipers easier

To build up the required strength for this exercise try our Quadraplex and Two-Point Plank exercises first.

How to make Swipers more challenging

Amp this exercise up by adding in a switch kick whilst in the start position, in between each swiper. A switch kick is lifting your right foot straight up and your left hand up to touch your right toes. Then the same with your left foot and right hand.

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