Hanging Windshield Wiper

An advanced rotational core exercise performed while hanging from a bar where the legs swing side-to-side like windshield wipers, emphasizing oblique and core stability.

Instructions

1. Hang from a pull-up bar with both arms fully extended at arm’s length, feet together, and legs straight down.
2. Raise your legs up toward the bar to approximately waist level or slightly higher, as you would with a straight leg raise.
3. With your legs at this height, rotate at your hips and swing your legs to one side, holding them at approximately a 45-degree angle.
4. Exhale as you perform this rotational movement, engaging your obliques throughout.
5. Reverse the motion and swing your legs to the opposite side in a controlled manner.
6. Continue alternating sides for the desired number of repetitions.

Tips

• Control the movement throughout—avoid swinging excessively with momentum
• Keep your grip firm and maintain shoulder stability as your legs move
• Engage your core muscles actively rather than just using momentum
• Start with bent knees if straight legs are too difficult
• Move through a controlled tempo to maximize oblique engagement
• This is an advanced movement—build toward it gradually with foundational core work