Hanging windshield wiper
- Muscle group
- Abdomen
- Primary muscles
- Abs, Obliques
- Secondary muscles
- Forearms, Lats
- Hang from a pull-up bar with an overhand grip and lift your legs up toward the bar until your toes are near the bar and your body is inverted.
- Keeping your core tight and upper body stable, rotate your hips to sweep your legs in a controlled arc down toward one side.
- Contract your obliques to pull your legs back through the center and over to the opposite side, alternating back and forth without swinging.
Tips
- Before you begin the sweeping motion, lift your legs until your toes are close to the bar and your hips are fully inverted, establishing a stable starting position for each rep.
- Drive the rotation from your obliques by actively pulling your legs through the arc rather than letting them drop under gravity.
- Keep your grip firm and your shoulders pulled away from your ears throughout the movement so your upper body stays fixed as your legs sweep side to side.
Common mistakes
- Using momentum to swing the legs from side to side instead of controlling the arc in both directions, which turns the movement into a pendulum swing rather than a deliberate rotation.
- Allowing the hips to drop away from the bar as the legs sweep to the side, losing the inverted position that the exercise requires.
- Bending the knees during the sweep to make the arc easier to complete, shortening the lever and reducing the range of rotation.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
