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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Hanging Windshield Wiper
Core / AbsExpert

Hanging Windshield Wiper

An advanced hanging exercise where the legs are raised to the bar and swept side to side. It demands strong obliques, hip flexors and grip.

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Primary muscles

  • Obliques
  • Abs (Rectus Abdominis)

Secondary muscles

  • Hip Flexors
  • Lats (Latissimus Dorsi)
  • Forearm Flexors
  • Transverse Abdominis
Sets
3
Reps
4–8 per side
Rest
90–120s

How to perform

Hanging Windshield Wiper movement

Main muscles working (thicker lines)

Starting position

Hang from a pull-up bar with an overhand grip, then raise your straight legs until your feet are near the bar.

  1. 1

    Brace your abs and pull slightly on the bar to keep the shoulders engaged.

  2. 2

    Rotate your hips to sweep your legs down to one side in an arc.

  3. 3

    Return through centre and sweep to the other side.

  4. 4

    Lower your legs slowly to finish the set.

Breathing: Exhale as you sweep to each side, breathing steadily between reps.

Coaching tips

  • Legs stay together and high

  • Pull the bar down

  • Controlled arcs

Common mistakes

  • Swinging the body

  • Dropping the legs too low

  • Losing grip tension

Safety notes

  • Build solid toes-to-bar strength first and keep an active shoulder hang.

Details

Body parts
Core · Upper Body
Equipment
Pull-Up Bar
Movement
Rotation · Flexion
Exercise type
Bodyweight
Training goals
Strength · Athletic Performance

Sets, reps and rest are general guidance — adjust to your goals and experience.

Easier Variations

  • Lying Windshield WiperIntermediate→
  • Toes-to-BarAdvanced→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.