10 Best Advanced Kettlebell Windmill Alternatives for Core Strength

The Advanced Kettlebell Windmill is done standing with a kettlebell. Ranked closest by our scoring: the Vertical Leg Raise (On Parallel Bars), the Suspended Abdominal Fallout and Cocoons.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Advanced Kettlebell Windmill

Advanced Kettlebell Windmill
Primary muscle
Abs
Equipment
Kettlebell
Difficulty
Advanced
Type
Compound

Secondary muscles: Glutes, Hamstrings, Shoulders

How to perform Advanced Kettlebell Windmill
  1. Clean and press a kettlebell overhead with one arm.
  2. Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Keep the non-working arm behind your back and turn your feet out at a forty-five degree angle from the arm with the kettlebell.
  3. Lower yourself as far as possible.
  4. Pause for a second and reverse the motion back to the starting position.
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Ranked Advanced Kettlebell Windmill Alternatives

10 substitutes, ranked by how closely each one matches the Advanced Kettlebell Windmill on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Vertical Leg Raise (On Parallel Bars)Play demonstration

    1. Vertical Leg Raise (On Parallel Bars)

    68% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound

    Use this when you have nothing to train with, because it works the abs with bodyweight alone.

    How to perform this exercise
    1. Hang from the parallel bars with your arms fully extended and your body straight.
    2. Engage your core and lift your legs up in front of you, keeping them straight.
    3. Continue lifting until your legs are parallel to the ground or slightly higher.
    4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Advanced Kettlebell Windmill
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  2. Suspended Abdominal FalloutPlay demonstration

    2. Suspended Abdominal Fallout

    64% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Attach a suspension trainer to a high anchor point and adjust the straps to waist height.
    2. Stand facing away from the anchor point and hold the handles with your arms extended in front of you.
    3. Lean forward at the waist, keeping your body straight and your core engaged.
    4. Lower your body as far as you can while maintaining control and tension in your abs.
    5. Pause for a moment at the bottom, then slowly raise your body back up to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: abs, the same as the Advanced Kettlebell Windmill
    • Equipment: a suspension trainer, not free weights
    • Body position: kneeling, not standing
  3. CocoonsPlay demonstration

    3. Cocoons

    64% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Advanced Kettlebell Windmill
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  4. 45° Side BendPlay demonstration

    4. 45° Side Bend

    64% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your arms extended straight down by your sides.
    2. Keeping your back straight and your core engaged, slowly bend your torso to one side, lowering your hand towards your knee.
    3. Pause for a moment at the bottom, then slowly return to the starting position.
    4. Repeat on the other side.
    5. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Advanced Kettlebell Windmill
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Advanced Kettlebell Windmill
    • Balance: easier to stay steady on than the Advanced Kettlebell Windmill
  5. Decline Sit-upPlay demonstration

    5. Decline Sit-up

    63% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on a decline bench with your feet secured and your knees bent.
    2. Place your hands behind your head or across your chest.
    3. Engage your abs and lift your upper body off the bench, curling forward towards your knees.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Advanced Kettlebell Windmill
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
    • Balance: easier to stay steady on than the Advanced Kettlebell Windmill
  6. Hanging PikePlay demonstration

    6. Hanging Pike

    63% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
    2. Engage your core and lift your legs up towards the bar, keeping them straight.
    3. Continue lifting until your body forms a 'V' shape, with your legs parallel to the ground.
    4. Hold the position for a moment, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Advanced Kettlebell Windmill
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: easier to stay steady on than the Advanced Kettlebell Windmill
  7. Hanging Leg Hip RaisePlay demonstration

    7. Hanging Leg Hip Raise

    62% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
    2. Engage your core and lift your legs up by flexing your hips and knees until your thighs are parallel to the ground.
    3. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Advanced Kettlebell Windmill
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: easier to stay steady on than the Advanced Kettlebell Windmill
  8. Hanging Leg RaisePlay demonstration

    8. Hanging Leg Raise

    62% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
    2. Engage your core and lift your legs up in front of you, keeping them straight.
    3. Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
    4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Advanced Kettlebell Windmill
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: easier to stay steady on than the Advanced Kettlebell Windmill
  9. Hanging Straight Leg Hip RaisePlay demonstration

    9. Hanging Straight Leg Hip Raise

    62% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
    2. Engage your core and lift your legs up in front of you until they are parallel to the ground.
    3. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Advanced Kettlebell Windmill
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: easier to stay steady on than the Advanced Kettlebell Windmill
  10. Hanging Straight Leg RaisePlay demonstration

    10. Hanging Straight Leg Raise

    62% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
    2. Engage your core and lift your legs up in front of you, keeping them straight.
    3. Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
    4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Advanced Kettlebell Windmill
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: easier to stay steady on than the Advanced Kettlebell Windmill

Advanced Kettlebell Windmill FAQ

What muscles does Advanced Kettlebell Windmill work?

The windmill primarily targets the obliques and transverse abdominis for anti-lateral flexion, plus the glute medius and hamstrings through the hip hinge and scapular stabilizers for the overhead arm. Cue: hinge at the hips with a rigid torso and avoid lumbar flexion to shift load to the posterior chain and core.

What is the best bodyweight alternative to Advanced Kettlebell Windmill?

A side plank with controlled hip dips and overhead reach is the top bodyweight substitute; it trains lateral core endurance and anti-rotation without external load. Cue: stack your feet, squeeze your glutes, brace your core, and lower the hips slowly to emphasize oblique activation.

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