The windshield wiper is a hanging core exercise where the lifter raises the legs to horizontal, then rotates them side-to-side like windshield wipers on a car. It’s an advanced oblique-focused progression from the standard hanging leg raise.
What it is
The windshield wiper is a hanging core exercise. Starting from a hanging bar with legs raised horizontally (or vertically for the harder version), the lifter rotates the legs side to side while maintaining the elevated position. Requires strong hanging strength, core control, and rotational stability.
Muscles worked
| Muscle | Contribution |
|---|---|
| Obliques | ~45 % |
| Rectus abdominis | ~25 % |
| Hip flexors | ~20 % |
| Lats, forearms | ~10 % |
How to windshield wiper: 5 steps
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Hang from bar
**Grip pull-up bar overhand, shoulder-width.** Active hang.
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Raise legs to horizontal
**Raise legs to parallel with floor** — hanging L-sit position.
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Rotate one direction
**Rotate legs to one side** while maintaining height.
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Rotate through
**Reverse rotation, sweep through centre to opposite side.**
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Continue
Continue alternating sides. Bent-knee version for scaling.
How it differs from hanging leg raise
- Rotation instead of pure flexion. Leg raise is vertical; windshield wiper is horizontal.
- Oblique-focused. Rotation targets obliques strongly.
- Higher stability demand. Rotational load on the shoulders and lats.
- Advanced progression. Requires strict hanging leg raise mastery first.
Common mistakes
When to use this variation
Use windshield wipers for advanced oblique training. Program 3 sets of 5-8 reps per side. Prerequisite: 10 strict hanging leg raises. Excellent progression toward gymnastic and calisthenics skills.
FAQ
Bent-knee or straight-leg version?
Bent-knee for beginners; straight-leg is the classic version. Vertical version (feet toward the bar) is elite.
Am I ready for windshield wipers?
You should be able to do 10 strict hanging leg raises to horizontal before attempting this.
What if my grip fails first?
Use straps to keep the core the limiting factor.
Related exercises
- Hanging Leg Raise: prerequisite
- Dragon Flag: horizontal supine version
- Toes to Bar: advanced full-range leg raise
- L-Sit: static core hold
