Hanging windshield wiper

Exercise overview

Primary muscle group: Core

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 13

Description: Hang from a high bar with your legs straight and feet together. Raise your legs by extending your shoulders and flexing your hips until they are vertical. Keep your back almost parallel with the floor. Gently lower your legs in a circular motion to one side. Reverse the motion and raise your legs back up to the starting position. Hold for a brief moment. Gently lower your legs in a circular motion to the opposite side. Reverse the motion and raise your legs back up to the starting position. Hold for a brief moment.

Exercise ID: 00129

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Warm Up Thoroughly: Ensure you warm up your core and shoulders adequately before attempting this exercise to prevent injury and maximize performance.
Use a Secure Grip: A firm, overhand grip on the bar will help stabilize your body and allow you to maintain control throughout the movement.
Engage Your Core: Keep your core muscles tight and engaged to prevent swinging and to control your leg movements more precisely.
Controlled Movements: Focus on slow, controlled movements rather than using momentum. This maximizes muscle engagement and reduces the risk of injury.
Breathing Technique: Inhale deeply as you prepare, and exhale steadily as you rotate your legs from side to side. Proper breathing helps maintain core stability and endurance.
Range of Motion: Aim for a full range of motion by bringing your legs as close to the bar as possible and lowering them slowly to each side. Over time, this will enhance flexibility and strength.
Initial Modifications: If you're a beginner, practice by keeping your knees bent until you build the necessary strength and coordination for the full leg extension.
Avoid Lower Back Strain: Ensure your movements are controlled to prevent placing excess strain on your lower back. Keep your spine aligned and avoid arching.
Consistent Practice: Incorporate this exercise regularly into your routine to build up the required strength and flexibility. Consistency will lead to better performance over time.
Listen to Your Body: Pay close attention to how your body feels during the exercise. If you experience pain (as opposed to muscle fatigue), stop immediately and reassess your form or consult with a professional.

Exercise overview

Exercise tips and tricks

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