Hanging Windshield Wiper exercise
An advanced core exercise where legs move side to side in a controlled motion while hanging from a bar or rings.
Updated By PumpPal
How to perform Hanging Windshield Wiper
- Hang from a bar or rings with arms extended.
- Raise legs together to form an 'L' or higher.
- Rotate legs slowly to one side.
- Move legs across to the opposite side in a controlled arc.
- Keep core engaged throughout.
- Repeat side to side for desired reps.
What is Hanging Windshield Wiper?
The hanging windshield wiper is an advanced core exercise performed by raising the legs and rotating them from side to side while hanging from a bar. It combines strong hip flexion, trunk rotation, grip endurance, and shoulder stability.
What muscles does Hanging Windshield Wiper work?
The rectus abdominis, obliques, transverse abdominis, hip flexors, and quadriceps control the legs and rotation. The hands, forearms, lats, upper back, rotator cuff, and spinal stabilizers support the hang.
Hanging Windshield Wiper form cues and common mistakes
- Inspect the bar and its mounting, use a full grip, and master controlled hanging knee raises and leg raises before attempting side-to-side reps.
- Set the shoulders gently down, brace the abdomen, and raise bent or straight legs without using a large swing to reach the start position.
- Rotate from the trunk while keeping the legs together, move only through a range you can reverse, and keep both shoulders connected to the hang.
- Use bent knees, a smaller arc, or floor windshield wipers if straight legs cause swinging, grip loss, or uncontrolled twisting.
- Lower the feet before the grip opens and stop for sharp hand, shoulder, rib, abdominal, hip, or lower-back pain.
How to add Hanging Windshield Wiper to a workout
Use hanging windshield wipers early in core training while grip and shoulders are fresh. Start with 3 to 4 sets of 2 to 5 controlled repetitions per side using bent knees if needed. Increase the arc before straightening the legs or adding reps.
Frequently asked questions
What muscles do hanging windshield wipers work?
They train the abdominal wall, obliques, hip flexors, and quadriceps while the grip, lats, upper back, rotator cuff, and spinal stabilizers support the hang.
How can I make hanging windshield wipers easier?
Bend the knees, use a smaller side-to-side arc, or practice floor windshield wipers. Controlled hanging knee and leg raises are useful prerequisites.
Do hanging windshield wipers build obliques?
Yes. The obliques produce and resist rotation while the rest of the core controls the pelvis and legs. Use slow reps rather than momentum to keep that demand on the trunk.
Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.