Hanging Windshield Wipers
Hanging windshield wipers are an advanced bodyweight exercise targeting the obliques. The demanding side-to-side leg sweep while hanging requires significant core rotational strength and grip endurance.
How to do it
- Hang from a pull-up bar with an overhand grip, arms fully extended.
- Raise your legs until they are parallel to the floor or higher.
- Rotate both legs together to the right as far as possible.
- Sweep your legs back through center and to the left side.
- Continue alternating sides in a windshield wiper motion for the desired number of repetitions.
Form cues
- Engage your grip and depress your shoulder blades.
- Raise legs straight up before starting the rotation.
- Keep your torso as stable as possible while sweeping.
- Control the descent to avoid swinging momentum.
Breathing: Inhale as you raise your legs and exhale steadily as you sweep them from side to side.
Common mistakes
- Swinging the body using momentum makes the core do less actual work.
- Bending the knees significantly reduces the leverage and challenge for the obliques.
- Dropping too quickly can strain the lower back and shoulders.
Muscles worked
Primary: obliques. Secondary: abs, hip flexors, forearms.
Suggested sets & reps
Get fitter
3 sets × 6–8 sweeps per side, rest 60–90 s
Lose weight
3 sets × 5–8 sweeps per side, rest 60 s
Build muscle
3–4 sets × 6–10 sweeps per side, rest 90 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you have shoulder or lower back discomfort, ease off or choose a gentler core option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Are hanging windshield wipers suitable for beginners?
No, this is an advanced movement requiring significant grip strength and core control. Beginners should start with floor or chair raises.
Why do my forearms tire out before my abs?
Hanging places a heavy demand on grip endurance. Using lifting straps or building grip strength separately can help.
How can I stop myself from swinging?
Focus on pausing briefly at the top and initiating the movement slowly without using your lower body to kick.