The Windshield Wiper

How to do the exercise

The Windshield Wiper is an advanced calisthenics core exercise that builds extreme core strength, rotational control, and full-body tension. It challenges your abs, obliques, and grip strength at the same time. Here’s how to perform Windshield Wipers correctly:

1. Starting Position

Hang from a pull-up bar with your arms fully extended and shoulders engaged. Keep your body straight and stable. Activate your core and avoid swinging before starting the movement.

2. Lift Your Legs

Raise your straight legs in a controlled motion until your feet reach the bar. Keep your legs and arms fully extended while maintaining strong body tension throughout the movement.

3. Controlled Rotation

From the top position, begin rotating your legs to one side. Keep your core tight and control the movement as your legs move downwards until they are parallel to the ground.

4. Switch Sides Smoothly

Without losing tension, move your legs in a smooth, controlled motion to the opposite side - just like a windshield wiper. Avoid swinging and focus on using your core to guide the movement.

Recommended Equipment for Windshield Wipers

Pull Up Station - For maximum stability and safe progress in Pull Ups, Dips, and Muscle Ups.

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Liquid Chalk – For grip and security during the exercise.

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Resistance Bands – For adjustable support and stability.

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Wrist Wraps – To stabilize your wrists, especially during longer sessions.

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Benefits of the exercise

The Windshield Wiper is one of the most effective advanced core exercises in calisthenics, combining strength, control, and mobility:

• Builds extreme core and oblique strength

• Improves rotational control and body coordination

• Enhances grip and hanging strength

• Develops full-body tension for advanced skills

By mastering this movement, you unlock a higher level of control that transfers directly to skills like toes to bar, front lever, and dynamic core exercises.

Main muscles used

The Windshield Wiper primarily targets:

• Core muscles (especially obliques and abs)

• Hip flexors

• Shoulders for stabilization

• Forearms and grip muscles

This makes it a full-body exercise with a strong focus on rotational core strength.

If you're looking for other exercises, check out our Youtube video:

Mistakes to avoid

Since Windshield Wipers are highly demanding, clean technique is key. Avoid these common mistakes:

• Using momentum: Swinging reduces core activation and control.

• Bent legs: Keep your legs straight to maximize difficulty and effectiveness.

• Losing shoulder engagement: Stay active in the hang to protect your joints.

• Incomplete range of motion: Control the movement fully from one side to the other.

Focus on slow, controlled reps and prioritize quality over quantity to build real strength.

Discover more Exercises

Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:

Please read our legal disclaimer before starting your workout.

Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!