Quick Answer
Windshield Wiper is a advanced strength exercise that targets your abdominals and obliques. It uses a pull up bar. Hang from the pull-up bar with your arms fully extended and your body in a straight line.
How to Perform the Windshield Wiper
- 1
Hang from the pull-up bar with your arms fully extended and your body in a straight line.
- 2
Lift your legs until they are perpendicular to the floor, then rotate them side to side in a controlled motion.
- 3
Keep your core engaged throughout the movement to prevent excessive swinging.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum to swing through reps. Pause briefly in the contracted position to keep tension on the muscle.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
Alternative Exercises
If the Windshield Wiper isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Windshield Wiper work?
The Windshield Wiper primarily works your abdominals and obliques. Secondary muscles include the core and forearms.
What equipment do I need for the Windshield Wiper?
The Windshield Wiper needs a pull up bar. You can perform it at home or at the gym as long as you have what's listed.
Is the Windshield Wiper suitable for beginners?
The Windshield Wiper is an advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
How many sets and reps of Windshield Wiper should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Windshield Wiper every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train abdominals and obliques more frequently, alternate harder and easier variations and keep overall weekly volume moderate.