What is Windscreen Wipers?
Windscreen Wipers are a hard hanging core exercise where you raise and sweep locked legs side-to-side from a pull-up bar. It primarily targets the obliques and rectus abdominis, plus shoulders, lats and forearms for grip and stability. High core strength and shoulder control are required.
How to Do Windscreen Wipers
- Grip the bar: Hang from a pull-up bar with an overhand grip, shoulder-width or slightly wider. Engage lats and retract shoulder blades to protect shoulders.
- Raise legs up: Squeeze your anterior core and lift straight legs toward the bar, keeping knees locked and toes pointed. Maintain full-body tension and steady breathing.
- Sweep legs sideways: Use controlled oblique activation to move legs slowly to one side. Avoid momentum, hip rotation, or letting the knees separate during the sweep.
- Return to center: Bring legs back through the midline with control, keeping the spine neutral and tension in the core. Pause briefly to stabilize before the next side.
- Lower with control: If full range is limited, lower legs to a comfortable side without twisting hips or losing grip. Progress gradually and avoid rushing reps.
Muscle Groups
Core, Shoulders, Forearm
Description
Hang from a bar, pulling down with your lats and engaging your shoulders.Squeeze your anterior core to bring your toes up toward the bar.
Maintain control from your obliques and move your legs side-to-side, trying to keep them together.
Since you might not be that flexible or haven't performed this in a while, lower your legs to one side as far as you can without twisting your hips or losing your grip.
Movement Group
Core
Required Equipment
Pull-Up Bar
Progressions and Regressions
None
Frequently Asked Questions
What are the main benefits of Windscreen Wipers?
Windscreen Wipers build unilateral core strength and oblique control while improving shoulder stability and forearm grip. They also enhance hip flexor endurance and coordination for advanced hanging movements.
What common mistakes should I avoid doing Windscreen Wipers?
Avoid using momentum, rotating the hips, bending knees, and letting shoulders shrug. Failing to engage lats and core or holding breath increases injury risk. Slow, controlled reps fix most errors.
How can I progress or find easier alternatives to Windscreen Wipers?
Progress from knee tucks and hanging leg raises to partial side-to-side swings, then full wipers. Easier alternatives include lying windshield wipers, band-assisted hangs, or toes-to-bar practice before attempting full wipers.