10 Best Kettlebell Double Windmill Alternatives for Core Strength

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

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

Original Exercise: Kettlebell Double Windmill

Kettlebell Double WindmillPlay demonstration
Primary muscle
Abs
Equipment
Kettlebell
Difficulty
Advanced
Type
Compound

Secondary muscles: Shoulders, Hamstrings

How to perform Kettlebell Double Windmill
  1. Stand with your feet shoulder-width apart, holding a kettlebell in your right hand.
  2. Extend your right arm overhead, keeping your eyes on the kettlebell.
  3. Rotate your left foot 45 degrees to the left and your right foot 90 degrees to the right.
  4. Bend at the waist to the left, keeping your right arm extended overhead.
  5. Lower the kettlebell towards the ground, reaching towards your left foot.
  6. Pause for a moment, then engage your core and push through your right foot to return to the starting position.
  7. Repeat for the desired number of repetitions, then switch sides.
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Ranked Kettlebell Double Windmill Alternatives

10 substitutes, ranked by how closely each one matches the Kettlebell Double 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
    Suspended Abdominal FalloutPlay demonstration

    1. Suspended Abdominal Fallout

    75% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound

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

    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 Kettlebell Double Windmill
    • Equipment: a suspension trainer, not free weights
    • Body position: kneeling, not standing
  2. Vertical Leg Raise (On Parallel Bars)Play demonstration

    2. Vertical Leg Raise (On Parallel Bars)

    71% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    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 Kettlebell Double Windmill
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  3. CocoonsPlay demonstration

    3. Cocoons

    68% 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 Kettlebell Double Windmill
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  4. Decline Sit-upPlay demonstration

    4. Decline Sit-up

    67% 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 Kettlebell Double Windmill
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
    • Balance: easier to stay steady on than the Kettlebell Double Windmill
  5. Hanging PikePlay demonstration

    5. Hanging Pike

    67% 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 Kettlebell Double Windmill
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: easier to stay steady on than the Kettlebell Double Windmill
  6. Lying Leg Raise Flat BenchPlay demonstration

    6. Lying Leg Raise Flat Bench

    67% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on a flat bench with your back pressed against it.
    2. Place your hands under your glutes for support.
    3. Keep your legs straight and together, and lift them up towards the ceiling.
    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 sets of 10 to 15 reps.

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

    7. Decline Crunch

    66% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie on a decline bench with your feet secured and your knees bent at a 90-degree angle.
    2. Place your hands behind your head or across your chest.
    3. Engage your abs and lift your upper body towards your knees, curling your torso.
    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 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, the same as the Kettlebell Double Windmill
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
    • Balance: easier to stay steady on than the Kettlebell Double Windmill
  8. Suspended Reverse CrunchPlay demonstration

    8. Suspended Reverse Crunch

    66% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    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 knees up towards your chest, curling your pelvis towards your ribcage.
    3. Pause for a moment at the top, then slowly lower your knees back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, the same as the Kettlebell Double Windmill
    • Equipment: a suspension trainer, not free weights
    • Body position: hanging, not standing
  9. Hanging Leg Hip RaisePlay demonstration

    9. Hanging Leg Hip Raise

    66% 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 Kettlebell Double Windmill
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: easier to stay steady on than the Kettlebell Double Windmill
  10. Hanging Leg RaisePlay demonstration

    10. Hanging Leg Raise

    65% 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 Kettlebell Double Windmill
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: easier to stay steady on than the Kettlebell Double Windmill

Kettlebell Double Windmill FAQ

What muscles does Kettlebell Double Windmill work?

The double windmill emphasizes the obliques, transverse abdominis, and rectus abdominis for anti‑flexion and lateral control, plus glute medius and hamstrings for the hinge. Lats and scapular stabilizers engage to support the loaded arm; cue: hinge at the hips and keep the weighted arm packed to maintain lat and core tension.

What is the best bodyweight alternative to Kettlebell Double Windmill?

A side plank with reach or controlled hip dip is the best bodyweight substitute for oblique strength and lateral stability. Keep hips stacked, squeeze the glutes, and reach under or up slowly to maintain transverse abdominis and oblique activation while minimizing spinal rotation.

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