Hanging Windshield Wiper
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The Hanging Windshield Wiper is a bodyweight strength exercise performed by hanging from a pull-up bar with legs extended, then rotating the hips to swing the legs side to side in a controlled windshield wiper motion. Its primary purpose is to build rotational core strength and stability. It mainly targets the abs, particularly the obliques, while engaging the lower back and hip flexors, benefiting advanced trainees seeking to enhance oblique power and anti-rotational control.
How to Perform Hanging Windshield Wiper
- 1Hang from a pull-up bar with an overhand grip, hands shoulder-width apart, and arms fully extended.
- 2Engage your core and lift your legs straight up together until they are perpendicular to the floor (forming an L-shape with your body).
- 3Keep legs straight and together, then slowly lower them to the right side toward the floor without letting hips rotate or feet touch down.
- 4Exhale as you swing legs back to center (vertical position).
- 5Inhale, then lower legs to the left side in the same controlled manner.
- 6Exhale as you return to center to complete one rep (one full right-to-left cycle).
- 7Repeat for desired reps, maintaining tension in abs throughout.
- 8Key form tips: Keep shoulders depressed away from ears; avoid swinging momentum—use slow, controlled motion; if advanced, point toes for added tension. Common mistakes: Bending knees, arching lower back, or rushing the swing.
