10 Best Kettlebell Windmill Alternatives for Core Strength

The Kettlebell Windmill is done standing with a kettlebell. Ranked closest by our scoring: the Vertical Leg Raise (On Parallel Bars), Cocoons and the 45° Side Bend.

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

Original Exercise: Kettlebell Windmill

Kettlebell WindmillPlay demonstration
Primary muscle
Abs
Equipment
Kettlebell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Obliques, Shoulders

How to perform Kettlebell Windmill
  1. Stand with your feet shoulder-width apart, holding a kettlebell in your right hand overhead.
  2. Rotate your left foot outwards about 45 degrees and keep your right foot pointing forward.
  3. Bend your torso to the left side, keeping your right arm extended overhead and your eyes on the kettlebell.
  4. Lower your torso as far as you can while keeping your right arm straight and your left arm extended to the side.
  5. Pause for a moment, then return to the starting position by pushing through your right foot and engaging your obliques.
  6. Repeat for the desired number of repetitions, then switch sides.
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Ranked Kettlebell Windmill Alternatives

10 substitutes, ranked by how closely each one matches the 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)

    69% 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 Kettlebell Windmill
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  2. CocoonsPlay demonstration

    2. Cocoons

    65% 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 Windmill
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  3. 45° Side BendPlay demonstration

    3. 45° Side Bend

    65% 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 Kettlebell Windmill
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Kettlebell Windmill
    • Balance: easier to stay steady on than the Kettlebell Windmill
  4. Decline Sit-upPlay demonstration

    4. Decline Sit-up

    65% 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 Windmill
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
    • Balance: easier to stay steady on than the Kettlebell Windmill
  5. Hanging PikePlay demonstration

    5. Hanging Pike

    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 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 Windmill
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  6. Suspended Abdominal FalloutPlay demonstration

    6. 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 Kettlebell Windmill
    • Equipment: a suspension trainer, not free weights
    • Body position: kneeling, not standing
    • Balance: harder to stay steady on than the Kettlebell Windmill
  7. Hanging Leg Hip RaisePlay demonstration

    7. Hanging Leg Hip Raise

    64% 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 Windmill
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  8. Hanging Leg RaisePlay demonstration

    8. Hanging Leg Raise

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

    9. Hanging Straight Leg Hip Raise

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

    10. Hanging Straight Leg Raise

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

Kettlebell Windmill FAQ

What muscles does Kettlebell Windmill work?

The kettlebell windmill primarily targets the obliques and transverse abdominis for anti‑lateral flexion and rotational control. It also recruits the erector spinae, glutes and hamstrings through the hip hinge, and the shoulder stabilizers to hold the kettlebell overhead.

What is the best bodyweight alternative to Kettlebell Windmill?

The side plank with reach is the best bodyweight substitute for anti‑lateral flexion and oblique control. Cue: stack hips, press the forearm into the floor, and reach the top arm under and away to create rotation and tension through the obliques.

Can I build muscle without doing Kettlebell Windmill?

Yes. You can develop core muscle size and strength with progressive-loaded carries, cable woodchoppers, weighted side bends, and higher‑intensity plank variations. Focus on progressive overload and sufficient time under tension to stimulate hypertrophy in the obliques and surrounding core muscles.

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