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All abs & core exercisesAbs & Core · Calisthenic

Hanging Windshield Wiper

Hang from the bar and rotate legs side to side. Brutal oblique and grip work.

AdvancedBar3 × 6–10/side
Hanging Windshield Wiper demonstration thumbnail — Hanging Windshield Wiper Exercise | How to Tutorial by Urbacise
ObliquesBar

Hanging Windshield Wiper

Demo · Urbacise

Verified Hanging Windshield Wiper demonstration by Urbacise. Click to play.

How to do the Hanging Windshield Wiper

  1. 1Start with legs tucked
  2. 2Control the rotation
  3. 3No swinging

Benefits of the Hanging Windshield Wiper

  • Builds strength and size in the obliques under sustained isometric tension
  • Also trains lats, grip as supporting movers
  • Builds real relative strength — moving your own bodyweight through space
  • A high-skill progression that pays off once the easier variations feel controlled

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  2. 2ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  3. 3Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services