Hanging Windshield Wipers (How To & Alternatives)

The Hanging Windshield Wiper is an advanced core exercise that develops exceptional strength and control through the abs, obliques, and hip flexors. Performed while hanging from a pull-up bar, it requires strong grip, shoulder stability, and total-body tension to move the legs side to side under control.

This movement builds rotational core strength and midline stability that transfers well to gymnastics, calisthenics, and athletic performance.

Primary Muscles Worked: Obliques, Abdominals (Rectus Abdominis), Hip Flexors
Secondary Muscles Worked: Lats, Forearms, Shoulders, Lower Back
Equipment Needed: Pull-Up Bar

How To Do Hanging Windshield Wipers

Step-by-Step Instructions

Set-Up:
- Hang from a pull-up bar with an overhand grip slightly wider than shoulder-width.
- Engage your core and lats to stabilize your body, avoid swinging.
- Lift your legs together until your body forms an “L” shape (legs roughly parallel to the floor).
Execution:
- Keeping your legs straight and together, rotate them slowly to one side in a controlled motion, aiming to bring your toes toward your shoulder.
- Pause briefly at the end of the range, keeping your upper body stable.
- Use your core to bring your legs back to center, then rotate to the opposite side.
- Continue alternating sides for the desired reps.
Tips for Proper Form:
- Keep your core tight and avoid swinging or using momentum.
- Focus on control; this is a slow, deliberate movement.
- Keep your shoulders packed and lats engaged for stability.
- Move through a range you can control; full side-to-side rotation comes with practice.

Key Benefits

Builds exceptional core strength and rotational stability.
Improves shoulder and grip endurance.
Enhances control, coordination, and midline tension.
Great for athletes and advanced lifters working on gymnastic-style strength.

Modifications and Variations

Easier Option:
- Perform Hanging Bent-Knee Windshield Wipers to reduce leverage and make control easier.
- Perform Hanging Knee Side-to-Sides for similar benefits at a lower intensity.
Harder Option:
- Start from a Toes-to-Bar position and move your legs side to side from the top.
- Add ankle weights for increased resistance.
- Hold each side for 1–2 seconds before returning to center.

Common Mistakes

Using Momentum: Keep the motion slow and controlled, no swinging.
Bending the Arms: Maintain straight arms to keep focus on the core.
Losing Shoulder Engagement: Stay active through your lats to protect the shoulders.
Incomplete Range: Go only as far as you can control without twisting your torso excessively.

Reps and Sets Recommendations

For Strength/Control: 3–4 sets of 4–6 reps per side (slow tempo).
For Hypertrophy/Core Endurance: 3–4 sets of 8–10 reps per side.
For Skill/Progression: 2–3 sets of 6–8 controlled reps, focusing on form and stability.

Windshield Wiper Variations

Looking to change up your workout a bit, or maybe you need to make Windshield Wipers more (or less) challenging? Here are a few variations you can try out.

Hanging Knee Raises

If you’re finding Knees To Elbows a little too difficult, then you could switch up to Hanging Knee Raises.

In fact, Hanging Knee Raises is the first exercise in the progression of hanging ab exercises to start to work your way up to Windshield Wipers. You’re still going to be hanging from the bar, but you can keep your arms mostly straight instead of having to hold the 90-degree flexed position.

In addition to that, you don’t have to raise the knees as high. The combination of the two makes Hanging Knee Raises more beginner-friendly.

Knees to Elbows

The next progression from Hanging Knee Raises on the way to working towards Windshield Wipers are Knees to Elbows. Knees to Elbow is the same setup as Toes to Bar and a very similar movement.

As the name implies, instead of taking your Toes to the Bar, the object is to take your knees to your elbows. The biggest difference between the two movement is the amount of flex in the elbow. Arms will have a significantly bigger flex with Knees to Elbows, up to almost 90 degrees.

Toes to Bar

Once you’ve gotten comfortable with Hanging Knee Raises and Knees to Elbows, the final stop on your way to Windshield Wipers is Toes to Bar. Toes to Bar is very similar to Knees to Elbows in its setup and execution.

The difference being, as the name would suggest, is that instead taking your knees to your elbows you take your toes to the bar. Once you’re able to complete full sets of Toes to Bar you should be ready to give Windshield Wipers a shot.

Windshield Wiper Alternatives

If you can’t do Windshield Wipers, because they’re a little too difficult or you don’t have the proper equipment, here are a few alternatives that you can try to substitute in their place.

Suitcase Crunches

If you don’t have a pull-up bar or just aren’t ready for Windshield Wipers yet, Suitcase Crunches are a great alternative.

Suitcase Crunches are pretty close to the exact same movement, but with your butt on the ground instead of hanging in the air. Sit on the ground with legs extended straight out, six inches off the ground, and your torso leaning back at about a 45-degree angle.

Now, drive your knees and chest together (like closing a suitcase) and then extend back out. Keep your back and feet off the ground throughout the exercise.

Cross Body Mountain Climbers

Most of us probably did Mountain Climbers at some point in gym class growing up. Cross Body Mountain Climbers ramp up the ab involvement big time. From a pushup position drive one knee up, cross-body, to the opposite elbow.

Alternate back and forth until all reps are completed. You might be surprised just how much these can light your abs on fire.