Hanging Windshield Wiper
The Hanging Windshield Wiper is an advanced bodyweight core exercise that involves rotating your legs side-to-side while hanging from a pull-up bar. This movement intensely targets the obliques and hip flexors while simultaneously challenging grip strength and shoulder stability.
Since this exercise places high demands on both grip strength and core stability, the AI analyzes your recent training load on forearms and lats to ensure you aren't fatigued before attempting it. If your recovery metrics or HRV indicate systemic fatigue, the app may suggest floor-based regressions to protect your shoulders. Additionally, by tracking RPE and duration, the AI learns your rotational strength limits to prevent form breakdown that could stress the lumbar spine.
Form Cues
- Hang actively by pulling your shoulder blades down and back
- Lift your legs until your torso and legs form an L-shape
- Rotate your legs slowly from side to side in a controlled arc
- Keep your hips elevated and your lower back flat
- Breathe out as you rotate to the side, and in as you return to center
- Don't let your shoulders shrug up towards your ears
- Don't use momentum or swing your body to initiate the rotation
- Don't let your legs drop rapidly towards the floor
- Don't arch your lower back excessively
- Don't hold your breath during the movement
Common Mistakes
- Using momentum to swing legs
- Dropping hips too low
- Rushing the rotation phase
- Disengaging the shoulders (dead hang)
- Bending knees unintentionally
Muscles Worked
This exercise is a powerhouse for the internal and external obliques, requiring them to control the heavy lever of the legs against gravity. It also heavily recruits the rectus abdominis and hip flexors to maintain the 'L' position, while the lats and forearm flexors work isometrically to stabilize the upper body.
Primary
Secondary
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