10 Best Kettlebell Advanced Windmill Alternatives for Core Strength
The Kettlebell Advanced 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: Kettlebell Advanced Windmill
- Primary muscle
- Abs
- Equipment
- Kettlebell
- Difficulty
- Advanced
- Type
- Compound
Secondary muscles: Obliques, Shoulders
How to perform Kettlebell Advanced Windmill
- Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
- Hold a kettlebell in your right hand, with your arm extended overhead and your palm facing forward.
- Rotate your left foot slightly to the right, and shift your weight onto your left leg.
- Bend your left knee and hinge at the hip, lowering your torso towards the left side.
- Keep your right arm extended overhead and your eyes on the kettlebell.
- As you lower your torso, allow your right leg to straighten and your right foot to pivot slightly.
- Lower your torso until you feel a stretch in your left hamstring and your right arm is pointing towards the ground.
- Pause for a moment, then engage your core and push through your left heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Ranked Kettlebell Advanced Windmill Alternatives
10 substitutes, ranked by how closely each one matches the Kettlebell Advanced 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.
Best 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
- Hang from the parallel bars with your arms fully extended and your body straight.
- Engage your core and lift your legs up in front of you, keeping them straight.
- Continue lifting until your legs are parallel to the ground or slightly higher.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- 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 Kettlebell Advanced Windmill
- Equipment: bodyweight only, not free weights
- Body position: hanging, not standing
2. Suspended Abdominal Fallout
64% match- Abs
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Attach a suspension trainer to a high anchor point and adjust the straps to waist height.
- Stand facing away from the anchor point and hold the handles with your arms extended in front of you.
- Lean forward at the waist, keeping your body straight and your core engaged.
- Lower your body as far as you can while maintaining control and tension in your abs.
- Pause for a moment at the bottom, then slowly raise your body back up to the starting position.
- 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 Kettlebell Advanced Windmill
- Equipment: a suspension trainer, not free weights
- Body position: kneeling, not standing
3. Cocoons
64% match- Abs
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
- Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- 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 Kettlebell Advanced Windmill
- Equipment: bodyweight only, not free weights
- Body position: lying on your back, not standing
4. 45° Side Bend
64% match- Abs
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Stand with your feet shoulder-width apart and your arms extended straight down by your sides.
- Keeping your back straight and your core engaged, slowly bend your torso to one side, lowering your hand towards your knee.
- Pause for a moment at the bottom, then slowly return to the starting position.
- Repeat on the other side.
- 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 Kettlebell Advanced Windmill
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Kettlebell Advanced Windmill
- Balance: easier to stay steady on than the Kettlebell Advanced Windmill
5. Decline Sit-up
63% match- Abs
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Lie on a decline bench with your feet secured and your knees bent.
- Place your hands behind your head or across your chest.
- Engage your abs and lift your upper body off the bench, curling forward towards your knees.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- 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 Kettlebell Advanced Windmill
- Equipment: bodyweight only, not free weights
- Body position: lying on your back, not standing
- Balance: easier to stay steady on than the Kettlebell Advanced Windmill
6. Hanging Pike
63% match- Abs
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- Engage your core and lift your legs up towards the bar, keeping them straight.
- Continue lifting until your body forms a 'V' shape, with your legs parallel to the ground.
- Hold the position for a moment, then slowly lower your legs back down to the starting position.
- 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 Kettlebell Advanced Windmill
- Equipment: bodyweight only, not free weights
- Body position: hanging, not standing
- Balance: easier to stay steady on than the Kettlebell Advanced Windmill
7. Hanging Leg Hip Raise
62% match- Abs
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- Engage your core and lift your legs up by flexing your hips and knees until your thighs are parallel to the ground.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- 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 Kettlebell Advanced Windmill
- Equipment: bodyweight only, not free weights
- Body position: hanging, not standing
- Balance: easier to stay steady on than the Kettlebell Advanced Windmill
8. Hanging Leg Raise
62% match- Abs
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- Engage your core and lift your legs up in front of you, keeping them straight.
- Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- 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 Kettlebell Advanced Windmill
- Equipment: bodyweight only, not free weights
- Body position: hanging, not standing
- Balance: easier to stay steady on than the Kettlebell Advanced Windmill
9. Hanging Straight Leg Hip Raise
62% match- Abs
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- Engage your core and lift your legs up in front of you until they are parallel to the ground.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- 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 Kettlebell Advanced Windmill
- Equipment: bodyweight only, not free weights
- Body position: hanging, not standing
- Balance: easier to stay steady on than the Kettlebell Advanced Windmill
10. Hanging Straight Leg Raise
62% match- Abs
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- Engage your core and lift your legs up in front of you, keeping them straight.
- Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- 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 Kettlebell Advanced Windmill
- Equipment: bodyweight only, not free weights
- Body position: hanging, not standing
- Balance: easier to stay steady on than the Kettlebell Advanced Windmill
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