How to do a Hanging Windshield Wiper

Authored by Fitbod

About Hanging Windshield Wiper

Sets Logged
17,637
Popularity Rank
1006th
Difficulty
Advanced
Abs Strength
48 mSCORE 157th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

This advanced core exercise is performed by hanging from a pull-up bar and rotating the legs from side to side in a wide arc, resembling a windshield wiper. It targets the obliques, abs, and hip flexors, while also engaging the arms and shoulders. It's excellent for developing core stability, flexibility, and overall body control.

  1. Grab ahold of a pull bar with an overhand grip allowing your feet to dangle above the ground.
  2. Flex your abdomen and elevate your legs up until they are relatively vertical overtop of your hips.
  3. Hold this torso position and keep your legs straight with your feet together as you drop your legs to the right or left side.
  4. Return the legs back over your hips before repeating the motion for the opposite side.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    3
    sets
    6
    reps
    1 Set Max
    7
    reps
  • intermediate
    4
    sets
    7
    reps
    9
    reps
  • advanced
    4
    sets
    7
    reps
    9
    reps

Enter your stats to calculate your Sets & Reps