Windshield Wipers
A rotational core exercise performed while hanging. Legs sweep side to side like windshield wipers.
Short answer
Windshield Wipers: an advanced bodyweight exercise for the obliques and abs. You need a pull-up bar. A typical target: 3 sets of 6-12 per side. If it is still too hard, start with the easier variation, “Lying Windshield Wipers”. Once it feels easy, “Straight Arm Wipers” is the next step.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Hang from bar and raise legs to toes-to-bar.
Keep legs straight and together.
Rotate legs to one side.
Sweep to the other side.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the windshield wipers work?
The obliques do the rotating, working hard on both the concentric sweep to one side and the eccentric control back to centre. The rectus abdominis holds the legs up throughout so the obliques have something to rotate. The hip flexors maintain the raised position, and the lats and grip carry your whole bodyweight while all of this happens. It is one of the few movements that trains rotation under a genuinely heavy load.
Primary Muscles
Secondary Muscles
How to train it
Three sets of 6 to 12 per side, twice a week. The honest prerequisite is 15 strict toes-to-bar. Start with bent knees, which shortens the lever substantially, and straighten them over months. Move slowly - this is a control exercise, and speed is how people tweak their lower back.
If you are stuck
Bending the knees is the standard regression and there is nothing wrong with using it. Using momentum to swing from side to side is the fault that matters: it loads the spine rather than the obliques. Control each direction and pause briefly at the top of each sweep. Not going through the full range - stopping at 45 degrees rather than reaching towards horizontal - keeps the obliques in their easiest range.
Progressions
Level up your training
Windshield Wipers questions
What muscles do windshield wipers work?
Windshield wipers primarily target the obliques through rotation. They also work the rectus abdominis, hip flexors, and when done hanging, the lats and grip muscles.
Should I start with floor or hanging windshield wipers?
Start with floor windshield wipers (lying on your back with arms out). Once you can control 15+ reps per side, progress to the hanging version which is significantly harder.
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 Windshield Wipers?
Find a calisthenics park with pull-up bar near you and start training.