Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Home » Exercise Guides » Core

Hanging Windshield Wiper: Target Your Obliques & Core

How to do the hanging windshield wiper

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:08 AM EDT

Ask Question?

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.

Hanging Windshield Wiper Details
Basic Information
Body Part
Core
Primary Muscles
Glutes, Obliques, Transverse abdominis
Secondary Muscles
Quadratus lumborum, Serratus Anterior
Equipment
Pull-Up Bar, Exercise Mat
Exercise Characteristics
Exercise Type
Mobility
Movement Pattern
Rotation
Force Type
Eccentric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Isolation
Bodyweight Exercise
Yes
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Functional Fitness
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Light (e.g., light dumbbells, medicine balls)
Recommended Rep Ranges
GoalRep Range
Strength8-12
Hypertrophy8-12
EnduranceVaries
Power3-5
Muscular endurance12-20
Stability core8-12
Flexibility mobilityVaries
Similar Exercises
  • Skater Squats: Master This Move for Stronger Legs and Core
  • Hollow Body Plank: Engage Your Core and Build Strength
  • Band Side Bend: Target Your Obliques & Strengthen Core!
  • Strengthen Your Core: Master the Copenhagen Plank Today!

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


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

Get Fitter, Faster

Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!

Please wait...
You're In! Let's Crush Your Fitness Goals Together

Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn Pinterest
Categories: Core Exercise Guides
Previous Post

Lying One-Arm Rear Lateral Raise for Stronger Shoulders

Next Post

Seated Bent-Over Lateral Raise: Target Your Shoulder Muscles

Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

Related

Morning Bodyweight Workout
Training

“Sunrise Shredder”: The 20-Minute Morning Bodyweight Workout to Torch Calories Before the Summer Heat

How to do Barbell Reverse Grip Skullcrusher
Arms

Barbell Reverse Grip Skullcrusher: The Key to Building Stronger Triceps

How to do Band V-Up
Core

Band V-Up: The Ultimate Core Exercise for a Defined Midsection

How to do Band Standing Twisting Crunch
Arms

Get Strong Abs with Band Standing Twisting Crunch Workout

How to do Cable Drag Curl
Arms

Maximize Bicep Gains with the Cable Drag Curl Technique

Bodyweight Leg Circuit
Circuit Training

Do This Bodyweight Leg Circuit For Explosive Power, Fitness, And Fat-Burning

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

The “Spice Up Your Summer” Diet: 3 Thermogenic Spices to Naturally Boost Your Metabolism

Alan Ritchson Shows Off Ripped Upper Body, Hits ‘Low-Ish Weight & High Volume’ Workout for Hypertrophy and Longevity

Arnold Schwarzenegger Says Standing Throughout the Day Can Reduce Risk of Early Death by Up to 55%

Tom Platz Says Using Higher Reps and Heavier Weights on Different Training Days is the ‘Secret’ to Bodybuilding

Forget the Gym — These 3 Kettlebell Moves Will Transform Your Entire Body

Mr. Olympia Icons Arnold Schwarzenegger and Ronnie Coleman Team Up for Delt and Arm Workout at Gold’s Gym Venice

Fitness Volt

At Fitness Volt, our mission is to empower every individual on their fitness journey by providing expert advice, the latest research, and comprehensive resources. Whether you are a beginner or an elite athlete, we are here to support your goals with trustworthy and up-to-date information in strength, fitness, and nutrition. Read more.

For inquiries, please contact us at:
Email: [email protected]

About Us | Careers | Contact Form

Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • WSM
  • Powerlifting
  • CrossFit
  • Workouts
  • Exercises
  • Training
  • Reviews
  • Nutrition
  • Discussion Forum

More

  • Calculators
  • Fasting
  • Mastering The Deadlift
  • Workout Plans
  • At-Home Workouts
  • Programs
  • Supplements
  • Newsletter
  • Review Process
  • Accessibility
  • Advertise
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy
  • Cookies
  • Disclaimer

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • News
    • Bodybuilding
    • Powerlifting
    • Strongman
    • Armwrestling
    • CrossFit
    • Results
    • Mr. Olympia
    • 2024 WSM
    • Arnold Classic
  • Forum
  • Workouts
    • Training
    • Workout Plans
    • Muscle Groups
    • Celebrity Workouts
    • Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Supplements
    • Nutrition Tips
    • Reviews
    • Food Facts
  • Fitness Calculator
  • More
    • DIY
    • Strength Standards
    • Motivation
    • Videos

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.