Hanging Windshield Wiper 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Isolation
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Hanging Windshield Wiper is a challenging bodyweight exercise that primarily targets the abs while engaging the obliques as a secondary muscle group. Performed from a hanging position on a pull-up bar, it involves lifting the legs to at least parallel with the ground and rotating them side to side in a controlled, windshield-wiper motion. This movement requires strong core engagement, stability, and control throughout, making it effective for developing abdominal strength, improving oblique definition, and enhancing overall core stability.
How to Perform
Hold onto a pull-up bar with your arms fully extended and your legs pressed together.
Tighten your abdominal muscles and raise your legs until they are at least parallel to the floor, extending them fully.
Slowly swing your legs to one side, maintaining a straight posture and controlled motion without letting your body sway.
Guide your legs back through the center and then move them to the opposite side, keeping the movement smooth and deliberate.
Continue alternating sides for the set number of repetitions, ensuring your core remains fully activated throughout the exercise.
Focus on controlled breathing and avoid using momentum to generate the leg rotation for maximum core engagement.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core fully engaged to prevent swinging and maintain control.
Move your legs slowly and deliberately to maximize abdominal activation.
Avoid bending your knees to ensure the abs and obliques are properly targeted.
Do not use momentum; rely on strength and control for each rotation.
Maintain a firm grip on the bar to stabilize your upper body.
Focus on a full range of motion without straining your lower back.
Breathe steadily to support core engagement and prevent fatigue.
Start with smaller side-to-side rotations if your obliques or abs are weak.
Keep shoulders relaxed and avoid shrugging to reduce tension.
Pause briefly at each side to improve muscle activation and control.
How Not to Perform
Do not swing your body or use momentum to move your legs.
Do not bend your knees, as it reduces activation of the abs and obliques.
Do not let your shoulders shrug toward your ears; keep them stable.
Do not arch or sag your lower back during the movement.
Do not hold your breath; maintain steady breathing throughout.
Do not rotate your legs too quickly, which can strain your core and lower back.
Do not grip the bar loosely, as it decreases stability and increases risk of falling.
Do not overextend beyond your comfortable range of motion, which can cause injury.
Do not rush through repetitions; maintain controlled, deliberate movements.
Do not neglect core engagement; energy should be focused on abs and obliques.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
