Hanging Windshield Wiper
An advanced hanging exercise where the legs are raised to the bar and swept side to side. It demands strong obliques, hip flexors and grip.
Primary muscles
- Obliques
- Abs (Rectus Abdominis)
Secondary muscles
- Hip Flexors
- Lats (Latissimus Dorsi)
- Forearm Flexors
- Transverse Abdominis
- Sets
- 3
- Reps
- 4–8 per side
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Hang from a pull-up bar with an overhand grip, then raise your straight legs until your feet are near the bar.
Brace your abs and pull slightly on the bar to keep the shoulders engaged.
Rotate your hips to sweep your legs down to one side in an arc.
Return through centre and sweep to the other side.
Lower your legs slowly to finish the set.
Breathing: Exhale as you sweep to each side, breathing steadily between reps.
Coaching tips
Legs stay together and high
Pull the bar down
Controlled arcs
Common mistakes
Swinging the body
Dropping the legs too low
Losing grip tension
Safety notes
Build solid toes-to-bar strength first and keep an active shoulder hang.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.