Also known as: hanging leg wipers, leg wipers, bar leg rotations, hanging l-sit wipers

What is Windshield wipers?

Windshield wipers are a hard calisthenics move where you hang from a pull-up bar and rotate legs side-to-side from an L-position. They primarily target the core and obliques, and also challenge grip and shoulder stability, recommended only for advanced trainees.

How to Do Windshield wipers

  1. Grip the bar: Use a shoulder-width overhand grip and engage scapulae - hang tall with shoulders braced to protect the joints and maintain stability.
  2. Raise into L: Slowly lift legs to form a strict L-position with hips at 90° and legs straight or slightly bent if needed for control.
  3. Brace your core: Inhale, then exhale and hollow your midline; press lower back gently toward the ceiling to prevent sagging or lumbar extension.
  4. Rotate legs side-to-side: Keep shoulders locked and move legs in a controlled arc to one side, pause briefly, then sweep to the opposite side without momentum.
  5. Return and rest: Return to center under control, lower legs if needed, and rest between reps; stop if shoulders or grip fail to avoid injury.

Muscle Groups

Core

Description

Hang from a pull-up bar and lift your legs to form an L-shape. Engage your core and rotate your legs side to side in a controlled motion, like a windshield wiper. Keep your upper body stable and focus on core, oblique, and grip strength.
Movement Group: Core
Equipment: Low Pull-Up Bar

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of windshield wipers?

Windshield wipers build core and oblique strength, improve anti-rotation stability, and increase grip endurance. They also demand shoulder stability and coordination, making them effective for advanced core development.

What common mistakes should I avoid?

Common mistakes include using momentum, arching the lower back, bent or collapsed shoulders, and incomplete range of motion. Fixes: slow tempo, scapular engagement, core bracing, and partial progressions until form is solid.

How can I progress or regress this exercise?

Regress by performing knee windshield wipers or lying windshield wipers. Progress with strict toes-to-bar, longer lever L-wipers, added tempo control, or weighted variations once strict form is mastered.