Hanging Windshield Wiper

Body region

• Core

Muscles

Main

• Rectus Abdominis
• External Oblique
• Internal Oblique

Helps

• Latissimus Dorsi
• Iliopsoas
• Rectus Femoris

Holds

• Teres Major
• Transversus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Pull-Up Bar

Technique

1. Hang from a pull-up bar with arms straight, shoulders pulled down and legs together.
2. Raise the straight legs until your toes are close to the bar.
3. Lower the legs in an arc to one side, keeping them as close to a straight line as you can.
4. Bring them back up and over to the other side, then repeat.

Cues

• Start with bent knees and a small arc.
• Control the arc in both directions.

Common mistakes

• Swinging wildly with momentum.
• Going too wide too soon, which can strain the spine and shoulders.
• Letting the grip fail while fatigued.

Alternatives

• Hanging Oblique Leg Raise
• Toes-to-Bar