Hanging Windshield Wiper
Hanging from a bar with legs extended, rotating side to side like windshield wipers. Elite oblique builder.
Short answer
Hanging Windshield Wiper: an advanced bodyweight exercise for the obliques and hip flexors. You need a pull-up bar. A typical target: 3 sets of 6-10 per side. If it is still too hard, start with the easier variation, “Lying Windshield Wipers”.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Hang with straight arms.
Raise legs to L-sit or higher.
Rotate legs to one side.
Sweep to other side.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the hanging windshield wiper work?
The obliques drive the rotation and control it on the way back, working through a long range under the full load of your legs. The hip flexors hold the legs high throughout. The lats work isometrically to keep your torso from twisting away from the bar, and grip carries everything - grip is frequently what ends the set rather than the core. The abs hold the pelvis in position so the rotation happens at the trunk rather than the hips.
Primary Muscles
Secondary Muscles
How to train it
Three sets of 6 to 10 per side, twice a week. Toes-to-bar for 12 strict reps is the honest prerequisite. Start with bent knees and straighten them over time. Use straps if grip fails before the obliques do, and train grip separately - there is no benefit in cutting core work short because your hands gave up.
If you are stuck
Bending the knees is a legitimate regression, but drifting into it mid-set means the load is too high. Swinging is the fault that matters: the movement must be driven by the obliques rather than by momentum from the previous rep. Pause at the top centre position between sides. Incomplete rotation - sweeping only a short arc - keeps the obliques in their strongest range and limits what the exercise can build.
Progressions
Level up your training
Hanging Windshield Wiper questions
What are the prerequisites for hanging windshield wipers?
You should be able to do 15+ hanging leg raises with control, floor windshield wipers, and have solid grip strength. This is an advanced movement combining grip, core, and control.
How do I progress to full hanging windshield wipers?
Start with floor wipers, then hanging knee wipers (bent legs), then straight legs with small range of motion, gradually increasing until your legs go parallel to the ground on each side.
Related Exercises
More Core exercises
Hollow Body Hold
The fundamental core position in gymnastics. Creates full-body tension and builds the foundation for advanced movements.
L-Sit
A static hold where you support your body with straight arms while holding legs extended horizontal. Builds tremendous core and hip flexor strength.
V-Sit
An advanced L-sit where legs are raised above horizontal, forming a V-shape with the body.
Ready to Practice Hanging Windshield Wiper?
Find a calisthenics park with pull-up bar near you and start training.