Back to exercise library
Abs
Hanging Windshield Wiper
An advanced hanging rotation exercise challenging the obliques, abdominal control, grip and shoulder stabilizers.
Exercise demonstration Checking
Loading demonstration
Checking for the latest exercise video.
Target
Abs
Category
Upper body · Strength
Difficulty
Advanced
Sets
3
Reps
4-8 per side
Execution
How to perform
1. Hang from a secure bar and stabilize your shoulders with a firm grip.
2. Brace and raise your legs only to a height you can hold without swinging; bend your knees to reduce difficulty.
3. Move your legs gently from side to side with a small controlled range, avoiding forced lower-back twisting.
4. Return to center and lower slowly; stop before grip or shoulder control is lost.
Suggested rest: 120 seconds between sets.
Technique
Key form tips
- 1Hang from a secure bar and stabilize your shoulders with a firm grip
- 2Brace and raise your legs only to a height you can hold without swinging; bend your knees to reduce difficulty
- 3Keep each repetition controlled and maintain tension through Abs.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Abs to force extra repetitions.