Core
Core
Windshield Wipers
Elite
Level 88/100
Windshield wipers are among the most demanding oblique exercises in calisthenics. Hanging from the bar with legs raised to 90° (L-hang), you rotate the legs side to side like a wiper, resisting with the obliques and lateral core.
LevelAdvanced
Sets3-4 × 6-12 reps
Rest2 min
EquipmentPull-up bar
Real demand
Holding legs at 90° in a hang already requires considerable ab strength. Adding lateral rotation with that lever creates enormous demand on the internal and external obliques. An elite core drill.
Execution
Hang from the bar with a firm grip. Raise the legs to 90° (L-hang). Rotate the legs to one side as low as possible. Return to center. Rotate to the other side. One full cycle is one rep.
Progression
Bent-knee windshield wipers → fully extended legs.
Goal
3 × 8-10 full reps with straight legs.
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