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
- Grab and hang from a pull-up bar with a shoulder-width grip
- Then, lift both legs up and above the bar until your torso is parallel to the floor.
- Now, rotate your legs to the left until they are parallel to the floor.
- Then, rotate all the way to the right until your legs are parallel to the floor.
- 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.
