How to do a Hanging Windshield Wiper
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Hanging Windshield Wiper
Instructions for Proper Form
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.
- Grab ahold of a pull bar with an overhand grip allowing your feet to dangle above the ground.
- Flex your abdomen and elevate your legs up until they are relatively vertical overtop of your hips.
- Hold this torso position and keep your legs straight with your feet together as you drop your legs to the right or left side.
- Return the legs back over your hips before repeating the motion for the opposite side.
Sets & Reps Calculator
Average Hanging Windshield Wiper standards by male, female, gender, weight, age and height
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.
- beginner3sets6reps1 Set Max7reps
- intermediate4sets7reps9reps
- advanced4sets7reps9reps
Enter your stats to calculate your Sets & Reps
Alternative Exercises to Hanging Windshield Wiper
1. Hanging Leg Raise
60.2 mSCORESWAPPED 134 TIMESHanging Leg Raise is a bodyweight core exercise that primarily targets the abdominals and hip flexors. By hanging from a pull-up bar and raising your legs, you add instability, forcing greater muscle engagement. This is a more challenging variation than Vertical Knee Raises, increasing the demand on your core and possibly the quadriceps, providing excellent strength and muscle-conditioning benefits.
- Advanced
- Abs
- Pull Up Bar
2. Hanging Knee Raise
73.4 mSCORESWAPPED 97 TIMESHanging Knee Raise is a variation of Vertical Knee Raise. Like Vertical Knee Raise, this is a bodyweight core exercise that involves suspending yourself and raising your knees to your chest. By hanging from a pull up bar, you add more instability to the movement, which causes you to further recruit your core for stability.
- Beginner
- Abs
- Pull Up Bar
3. Hanging Oblique Knee Raise
22.8 mSCORESWAPPED 55 TIMESHanging Oblique Knee Raise is a variation on the standard Hanging Knee Raise. Similar to the original exercise, this bodyweight movement primarily targets the core. By twisting your torso and bringing your knees towards your elbows, you also engage your obliques. This is a great variation for adding more complexity and targeting the sides of your core.
- Intermediate
- Abs
- Pull Up Bar
4. Russian Twist
96.2 mSCORESWAPPED 23 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
- Beginner
- Abs
5. Leg Raise
96.5 mSCORESWAPPED 20 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
- Beginner
- Abs
6. Vertical Knee Raise
92 mSCORESWAPPED 19 TIMESVertical Knee Raise is a bodyweight core exercise that involves suspending yourself, and then engaging your core to raise your knees towards your chest. By keeping your torso upright, and raising your knees, this exercise is a bit better for building functional, real world strength.
- Beginner
- Abs
- Vertical Bench (Vertical Knee Raise)
7. Vertical Leg Raise
82.2 mSCORESWAPPED 15 TIMESVertical Leg Raise is a more challenging variation of Vertical Knee Raise. By keeping your legs straight as you raise them up and away from you, you add significantly more resistance to this exercise. Keeping your legs extended also forces you to engage your quadriceps. This is a great variation for anyone looking to make their Vertical Knee Raises more challenging.
- Intermediate
- Abs
- Vertical Bench (Vertical Knee Raise)
8. Toes to Bar
30.8 mSCORESWAPPED 12 TIMESToes to Bar is a challenging core exercise performed by hanging from a pull-up bar and lifting the toes to touch the bar, engaging the abs, hip flexors, and shoulders. It requires significant core strength and flexibility, making it a staple in gymnastics and functional fitness routines.
- Intermediate
- Abs
- Pull Up Bar
9. Sit Up
93.8 mSCORESWAPPED 12 TIMESSit Up is one of the most common exercises out there. It’s a bodyweight exercise that targets your core. Sit Ups are very similar to Crunches, however, rather than raising just your shoulder blades off the ground, you raise your entire upper body. This gives you a bit more range of motion than Crunches, however you’ll start to lose some tension in your core at the top of the movement.
- Beginner
- Abs
10. Leg Pull-In
94.9 mSCORESWAPPED 9 TIMESLeg Pull in is a bodyweight exercise that targets your core. By raising your legs off the ground, you’re already engaging your core. Additionally your core helps to pull your legs in towards your chest.
- Beginner
- Abs