Abs · Pull-up bar
Hanging Straight Leg Windshield Wipers
Hanging straight leg windshield wipers are an advanced bodyweight movement designed to build rotational core strength, targeting the obliques, rectus abdominis, and hip flexors. They are ideal for experienced trainees and fit best near the end of a core or upper-body strength session.
- Muscles
- Abs
- Equipment
- Pull-up bar
- Type
- Strength
- Animation
- Men
How to do it
- Hang from a pull-up bar with your arms fully extended.
- Raise your legs up until they're parallel to the floor.
- Keep your legs straight and core engaged.
- Rotate your legs from side to side like windshield wipers.
- Maintain control throughout the movement and avoid excessive swinging.
Common mistakes
- Bending the knees significantly shortens the lever arm, shifting tension away from the abdominal wall.
- Using swinging momentum to propel the legs replaces active muscular control with passive swinging.
- Disengaging the scapulae and hanging passively places unsafe strain on the shoulder joints.
- Dropping the legs too low on the sides causes a loss of pelvic stability and compromises lumbar control.
Tips
- Keep your lats engaged and shoulders pulled down to establish a rigid foundation from the bar.
- Glue your feet and thighs together so the lower body rotates smoothly as a single unit.
- Exhale firmly as your legs rotate toward each side to enhance oblique activation.
Sets and reps
Perform 3 to 4 sets of 6 to 12 total reps (3 to 6 per side), focusing on strict control rather than speed. Rest 60 to 90 seconds between sets to allow your grip and core to recover.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
How can this exercise be regressed if it is too difficult?
Begin with floor windshield wipers to master the movement pattern, or perform the exercise hanging from the bar with bent knees.
Is this movement safe for the lower back?
It places high rotational torque on the lumbar spine and requires substantial baseline core strength; stop immediately and consult a specialist if you experience sharp pain or discomfort.
