Hanging Windshield Wiper (Obliques)

The hanging windshield wiper is an isolation exercise for developing the oblique muscles but it also targets the abdominals muscles secondarily. Now, this is not a beginner exercise and even some people at an intermediate level of experience may find this exercise to be difficult.

So, training your core beforehand and building a strong base is a good way to develop enough strength to perform the hanging windshield wiper. You can use any pull-up bar as long as it’s secure and having a strong grip will ensure maximum safety during the exercise. The hanging windshield wiper is a great exercise for when working toward complete midsection development.

In This Exercise

• Target Muscle Group: Internal and External Obliques
• Type: Strength
• Mechanics: Isolation
• Equipment: Pull-up bar
• Difficulty: Intermediate

Exercise Instructions

1. Grab and hang from a pull-up bar with a shoulder-width grip
2. Then, lift both legs up and above the bar until your torso is parallel to the floor.
3. Now, rotate your legs to the left until they are parallel to the floor.
4. Then, rotate all the way to the right until your legs are parallel to the floor.
5. Repeat for the desired number of reps.

Variations & Tips

• If you can’t do the exercise, then just practice leg raises until you develop enough strength to perform the hanging windshield wiper.
• Keep your core tight in order to effectively perform the exercise.
• Never over-rotate your legs for hip and joint safety. Your legs should only finish parallel to the floor.
• Make sure your back is parallel to the floor during the repetitions.

Watch: How to do the hanging windshield wiper