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Strength Training · Functional Fitness · Calisthenics

Hanging Windshield Wiper

The hanging windshield wiper is an advanced core exercise that sweeps your raised legs from side to side while you hang from a bar. It challenges abdominal strength and rotational control.

Higher injury risk. Read the safety notes before adding weight.

  • Advanced
  • Compound
  • Higher injury risk
  • Rest 2 min

How to do it

  1. Grip the bar overhand with your hands slightly wider than shoulder-width.
  2. Hang with straight arms and your shoulders gently pulled away from your ears.
  3. Raise your straight legs toward the bar, curling your hips upward as your torso leans back.
  4. Rotate your hips to sweep your legs toward the left.
  5. Bring your legs back to center.
  6. Sweep your legs toward the right.
  7. Return your legs to center to complete one repetition.
  8. Lower your legs to a still hang after your final repetition.

Form cues

  • Keep your shoulders square to the bar.
  • Keep your feet together.
  • Exhale through each sweep.
  • Use the same pace in both directions.

Common mistakes

  • Swinging for momentumPause at center before each sweep so your trunk drives the movement rather than a pendulum swing.
  • Dropping too far sidewaysShorten the sweep to a range you can reverse without jerking or losing your raised hip position.
  • Bending the elbowsReduce the difficulty rather than pulling yourself upward to keep your legs elevated.

Safety

Grip failure can cause a fall, especially with your feet raised. Fatigue or uncontrolled rotation can place excessive stress on your shoulders and lower back.

  • Use a securely mounted bar with enough clearance for your feet in every direction.
  • Practice controlled hanging leg raises before attempting side-to-side sweeps.
  • End the set while you can still lower your legs deliberately and maintain a secure grip.
  • Start with bent knees to reduce leverage before attempting straight-leg repetitions.

If hanging or twisting causes shoulder or back pain, choose a supported core exercise and seek guidance from a physiotherapist before attempting this movement.

Muscles worked

Front

Primary muscles

  • Abs

Secondary muscles

  • Hip Flexors

Equipment

  • Pull-Up Bar

Sets and reps

Sets
2–3
Target
3–6 reps
Rest
2 min

One repetition includes both sides; prioritize a small, controlled sweep over extra repetitions.