Hanging Windshield Wipers
Starting Posture
Hang from a pull-up bar with your arms fully extended and hands shoulder-width apart. Engage your core and keep your legs straight.
How to Exercise
Initiate the movement by engaging your obliques and lifting your legs together to one side, bringing them as high as you can towards your hands. Hold for a second at the top and then slowly lower your legs back to the starting position. Repeat on the other side. Alternate back and forth for the desired number of repetitions.
Breath Control
Exhale as you lift your legs towards your hands and inhale as you lower them back down.
Common errors
Avoid twisting your hips or using excessive momentum to lift your legs. Keep your legs straight and avoid bending your knees during the movement.
Weights
No weights needed for this exercise.
Grips
Use a pronated grip (palms facing away from you) on the pull-up bar.
Variations
To make the exercise easier, you can bend your knees or perform hanging knee raises instead. To make it more challenging, try straight leg raises or windshield wipers with a slower tempo.
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Focus on keeping your core engaged throughout the movement to prevent swinging or momentum. Start with smaller range of motion if needed and gradually work towards a full range of motion. Progress by increasing the number of repetitions or slowing down the movement for added challenge.
Cautions
Avoid swinging or using momentum to lift your legs. Stop the exercise if you feel any sharp pain in your lower back. Ensure the pull-up bar is securely fastened before hanging from it.