10 Best Windmills Alternatives for Kettlebell Workouts
What can I do instead of Windmills? Use exercises that reproduce the hip hinge, anti-rotation and oblique loading of the kettlebell windmill. Effective swaps include the Turkish get-up top-position hold, Pallof press, suitcase carry, single-leg Romanian deadlift, and side plank with reach. Cue: brace the core, hinge at the hips, and rotate from the thoracic spine.
Original Exercise: Windmills
How to Perform Windmills
- Lie on your back with your arms extended out to the sides and your legs straight. This will be your starting position.
- Lift one leg and quickly cross it over your body, attempting to touch the ground near the opposite hand.
- Return to the starting position, and repeat with the opposite leg. Continue to alternate for 10-20 repetitions.
Pro Tips
- Category: Stretching
- Force: Pull
Best Windmills Alternatives
1. Barbell Side Bent V. 2
90.9% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a barbell with both hands, palms facing down.
- Keep your back straight and core engaged throughout the exercise.
- Slowly bend your torso to the right side, lowering the barbell towards your right knee.
- Pause for a moment, then return to the starting position.
- Repeat the movement on the left side.
2. Advanced Kettlebell Windmill
88.7% MatchHow to perform this exercise
- Clean and press a kettlebell overhead with one arm.
- 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.
- Lower yourself as far as possible.
- Pause for a second and reverse the motion back to the starting position.
3. Double Kettlebell Windmill
83% MatchHow to perform this exercise
- Place a kettlebell in front of your front foot and clean and press a kettlebell overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward.
- Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell.
- Bending at the hip to one side, sticking your butt out, slowly lean until you can retrieve the kettlebell from the floor. Keep your eyes on the kettlebell that you hold over your head at all times.
- Pause for a second after retrieving the kettlebell from the ground and reverse the motion back to the starting position.
4. Barbell Standing Twist
80.8% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a barbell in front of your chest with both hands, palms facing down.
- Engage your core and keep your back straight throughout the exercise.
- Slowly twist your torso to the right, pivoting on your feet and hips, while keeping your lower body stable.
- Pause for a moment at the end of the twist, then slowly return to the starting position.
- Repeat the twist to the left side.
5. Dumbbell Palm Rotational Bent Over Row
76.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Bend forward at the hips, keeping your back straight and your knees slightly bent.
- Let your arms hang straight down, palms facing your body.
- Engage your core and pull the dumbbells up towards your chest, keeping your elbows close to your body.
- As you pull the dumbbells up, rotate your palms so they face away from your body.
6. Assisted Motion Russian Twist
76% MatchHow to perform this exercise
- Sit on the ground with your knees bent and feet flat on the floor.
- Hold the medicine ball with both hands in front of your chest.
- Lean back slightly, engaging your abs and keeping your back straight.
- Slowly twist your torso to the right, bringing the medicine ball towards the right side of your body.
- Pause for a moment, then twist your torso to the left, bringing the medicine ball towards the left side of your body.
7. Bottoms-up
75.2% MatchHow to perform this exercise
- Lie flat on your back with your legs extended and your arms by your sides.
- Bend your knees and bring them towards your chest, keeping your feet off the ground.
- Engaging your abs, lift your hips off the ground, bringing your knees towards your head.
- Pause for a moment at the top, then slowly lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
8. 45° Side Bend
74.9% MatchHow 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.
9. Dumbbell Upright Shoulder External Rotation
74.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body.
- Raise your arms out to the sides until they are parallel to the ground, keeping your elbows slightly bent.
- Rotate your arms externally, bringing the dumbbells up towards your head while keeping your elbows in the same position.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
10. Barbell Seated Twist
74.3% MatchHow to perform this exercise
- Sit on a flat bench with your feet flat on the ground and your knees bent.
- Hold a barbell with both hands in front of your chest, keeping your elbows slightly bent.
- Engage your core and slowly twist your torso to one side, keeping your back straight.
- Pause for a moment at the end of the twist, then slowly rotate back to the starting position.
- Repeat the twist to the other side.
Why You Might Need a Windmills Alternative
You may substitute windmills for several practical reasons: limited kettlebell access, shoulder pain from overhead loading, restricted thoracic mobility, or a need to bias anti-rotation over loaded flexion. Choose a substitute when overhead stability is compromised—select a Pallof press to train anti-rotation without shoulder loading, or a suitcase carry to load lateral flexors and hip stabilizers through axial compression. If your issue is mobility, use single-leg Romanian deadlifts to emphasize a clean hip hinge while reducing spinal rotation. Cue: keep a neutral lumbar spine and drive force through the obliques and glutes to replicate the windmill’s pelvis-to-ribcage control.
How to Choose the Right Substitute
Match the substitute to the movement pattern and limiting factor. Prioritize anti-rotation if you lack shoulder stability—Pallof presses and band anti-rotation holds teach core stiffness with a cue to 'brace and press' while maintaining a neutral spine. Prioritize sagittal hinge strength and hip stability with single-leg Romanian deadlifts or suitcase carries; cue a long spine and hip-dominant drive. For progressive load, use kettlebell suitcase carries and loaded pallof variations; for mobility deficits, regress to half-kneeling trunk rotations or TGU top-holds. Assess goals, available equipment, and whether you need rotation, anti-rotation, or pure hip hinge when selecting a replacement.
Frequently Asked Questions
What muscles does Windmills work?
Windmills load the obliques and transverse abdominis for anti-flexion and rotation control while the glutes and hamstrings drive the hip hinge. Overhead stability recruits the lats and rotator cuff; spinal erectors control extension. Cue: brace the core and hinge at the hips to feel oblique tension during the descent.
What is the best bodyweight alternative to Windmills?
A side plank with reach-through is the best bodyweight alternative because it trains lateral core endurance and controlled rotation without load. Stack your hips, press the shoulder into the floor, and reach under your body to rotate the thoracic spine; you should feel the obliques and serratus anterior working.
Can I build muscle without doing Windmills?
Yes — you can hypertrophy the same muscle groups with other loaded and bodyweight movements like suitcase carries, heavy Pallof presses, single-leg Romanian deadlifts, and loaded side bends. Progress load, increase time under tension, and use cues such as 'brace and exhale on exertion' to ensure repeated oblique and glute activation for growth.
More Exercise Alternatives
Find Alternatives for Any Exercise
Use our free tool to discover the best substitute exercises based on your available equipment and goals.
Try the Exercise Substitution Finder →