Primary
Core
Secondary
Obliques, Grip, Lats
Equipment
Pull Up Bar
Difficulty
Advanced
Type
Rotation
See how Hanging Windshield Wiper could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Hanging windshield wipers are an elite-level oblique exercise combining toes-to-bar with rotational movement. You raise your legs to the bar, then sweep them side to side like windshield wipers. This requires extreme grip, lat, and oblique strength.
When to use it
Use for advanced oblique training.
Who it's for
Advanced lifters only for optimal results.
Hang from a bar and raise your legs up toward the bar (toes-to-bar position). From here, rotate your legs side to side in a controlled arc, keeping them elevated. Lower only as far as you can control, then sweep to the other side. Go slow—momentum is not your friend here.
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Hang from a pull-up bar.
Raise your legs up toward the bar.
Rotate your legs side to side.
Like a windshield wiper motion.
Keep core tight throughout.
Control the rotation.
Extremely challenging.
Master toes to bar first.
Go slow and controlled.
Feel the obliques burn.
Use hanging windshield wipers only after mastering toes-to-bar. They represent elite oblique training. Include when you need advanced rotation work or want to challenge your entire core system. Progress through lying versions first.
Going too fast which reduces muscle tension and control.
Rushing through the Hanging Windshield Wiper makes it easier to lose position and harder to keep tension on your Obliques. Slow down enough to control both the lifting and lowering portions of each rep.
Not controlling the movement.
Rotational exercises like the Hanging Windshield Wiper generate force through your midsection. This mistake reduces control and can shift work away from your Obliques. Move deliberately through the intended range.
Insufficient grip strength.
An inconsistent grip during the Hanging Windshield Wiper can make the load less stable. Set your grip before the rep and keep your wrists aligned with the handle, bar, or forearm position the movement requires.
Advanced lifters only for optimal results.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 6-10 reps per side. Rest 90-120s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Hanging Windshield Wiper could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Hanging Windshield Wiper
The Hanging Windshield Wiper primarily targets the Obliques, making it an effective exercise for core development. Secondary muscles worked during the Hanging Windshield Wiper include Rectus abdominis, Grip, Lats, providing additional training stimulus. Stabilizer muscles engaged include Shoulders.
Our library labels Hanging Windshield Wiper as advanced. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Hanging Windshield Wiper. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Hanging Windshield Wiper is a pull up bar. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Hanging Windshield Wiper include: Lying Windshield Wiper, Russian Twist. These exercises target similar muscle groups as the Hanging Windshield Wiper and can be used as substitutes based on your equipment availability, gym setup, or training preferences.