Core · Kettlebell
Kettlebell Low Windmill
How to do the kettlebell low windmill, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Kettlebell
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Stand with feet slightly wider than hip-width holding a kettlebell in one hand at your hip or low rack. Shift your weight to the opposite leg, hinge at the hips, and slide your free hand down your inner thigh toward your shin while keeping your eyes on the working hand. Lower as far as you comfortably can, then drive through your hips to stand tall. Switch sides after your reps.
- 1Hinge at the hips and feel your obliques and hamstrings stretch and brace
- 2Keep your eyes on the bell and rotate the torso toward the floor
- 3Feel your core and shoulder stay tight and controlled throughout
Common mistakes
- Do not round your back or let the straight-side knee collapse
- Avoid letting the kettlebell drift forward or out of position
- Do not rush; move slowly to keep balance and control
Muscles worked
The kettlebell low windmill mainly works the obliques, with the upper abs, hamstrings, forearms, lower abs, and glutes assisting.
- ObliquesPrimary
- Upper AbsSupport
- HamstringsSupport
- ForearmsSupport
- Lower AbsSupport
- GlutesSupport
- Lower BackMinor
- Mid TrapsMinor
- Lower TrapsMinor
- AdductorsMinor
Kovo programs the kettlebell low windmill for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.