Technique
- Start in an Active hang position.
- Lift your legs up to one side and all the way up until your feet are at the level of yours hands.
- Lower them down on the other side.
- Perform the same number of circles both directions and log the total number of circles for your repetitions.
Form tips
- Try to keep the shoulders open as much as possible.
- Keep the shoulders engaged ( Shoulder depression).
Logging: Each circle (whichever direction) = one repetition.
Muscles
Strength
Primary
- Back
- Serratus anterior
- Chest
- Abs
- Obliques
- Pelvis
- Quadriceps
- Spine
Secondary
- Hip adductors
- Neck
- Forearms
Individual muscles
Individual muscles
- Lower trapezius
- Serratus anterior
- Latissimus dorsi
- Pectoralis minor
- Rhomboid major
- Middle trapezius
- Rectus abdominis
- External oblique
- Internal oblique
- Iliacus
- Rectus femoris
- Psoas major
- Longissimus thoracis
- Iliocostalis
Equipment
Appears in
Joint movements
Progressions
Hanging windshield wiper
Elite
Regressions
Hanging leg raises toes-to-hands
Intermediate
Hanging tuck circle
Intermediate
View Similar Exercises
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One-arm chinup with 2 fingers support
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One-arm chinup eccentric
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Elbow-grab one-arm pullup
Advanced
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.