How to do a Hanging Windshield Wiper
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with 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.
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Alternatives & Variations to Hanging Windshield Wiper
1. Hanging Leg Raise
60.2 mSCORESWAPPED 98 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.
2. Hanging Knee Raise
73.4 mSCORESWAPPED 74 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.
3. Hanging Oblique Knee Raise
22.8 mSCORESWAPPED 69 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. Vertical Leg Raise
82.2 mSCORESWAPPED 24 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)
5. Ab Rollout
70.3 mSCORESWAPPED 20 TIMESAb Rollout is a compound exercise that primarily targets the core. Using an ab roller, this movement challenges your ability to maintain stability as you extend your body parallel to the ground. This exercise is great for developing core strength and stability, which can translate to better performance in other strength-training movements. The instability and range of motion make this a more challenging core exercise.
- Intermediate
- Abs
- Ab Wheel
6. Russian Twist
96.2 mSCORESWAPPED 19 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.
7. Toes to Bar
30.8 mSCORESWAPPED 19 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
8. Windshield Wiper
27.1 mSCORESWAPPED 16 TIMESPerformed on the ground, the Windshield Wiper targets the core muscles, specifically the obliques, by moving the legs in a side-to-side motion while lying on the back. This version requires less upper body strength compared to its hanging counterpart but is equally effective in building core stability and rotational strength.
- Intermediate
- Abs
9. Vertical Knee Raise
92 mSCORESWAPPED 14 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.
10. Bicycle Crunch
91.8 mSCORESWAPPED 14 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.