Technique
- Hang from a bar or rings and pull your bent knees up in a tucked front lever.
- Rotate your hips and legs from side to side, like a windshield wiper.
- Maintain control and avoid using momentum.
Form tips
- Keep your shoulders down and your back flat against an imaginary plane.
Muscles
Strength
Primary
- Rotator cuff
- Back
- Shoulders
- Triceps
- Obliques
- Spine
Secondary
- Neck
- Forearms
Individual muscles
Individual muscles
- Teres minor
- Teres major
- Posterior deltoid
- Middle trapezius
- Latissimus dorsi
- Rhomboid major
- Triceps brachii (long head)
- Lower trapezius
- External oblique
- Internal oblique
- Longissimus thoracis
- Iliocostalis
Equipment
Appears in
Joint movements
Progressions
Hanging windshield wiper
Elite
Regressions
Advanced tuck front lever
Advanced
Hanging tuck circle
Intermediate
View Similar Exercises
View Similar Exercises
Advanced tuck front lever row
Advanced
Straddle front lever
Advanced
One-leg front lever
Advanced
Tuck front lever row
Advanced
Straddle front lever row
Elite
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