Windshield Wipers

Technique

How to perform Windshield Wipers

1. Grip a sturdy pull-up bar with a shoulder-width overhand grip and hang with your arms fully extended, shoulders active, and feet off the floor.
2. Brace your core, lightly posterior-tilt your pelvis to flatten your lower back, and bring your legs together.
3. This is your starting position.
4. Exhale as you raise both straight legs until they are vertical above your hips (a candlestick position) or as high as your control allows.
5. Keeping your hips flexed and legs locked together, slowly rotate your lower body to the right until your toes point roughly horizontal, maintaining stability through your lats and core.
6. Sweep your legs back through the vertical position, then continue rotating to the left to mirror the movement, just like a windshield wiper blade.
7. Return to center and either repeat the side-to-side motion for the desired reps or lower your legs back to the hanging start position to reset between repetitions, keeping each sweep smooth and controlled.

GymDaze demonstration

Watch Windshield Wipers

Programming relevance

Muscles involved

Primary targets: External Oblique, Internal Oblique, Rectus Abdominis.