Exercise Comparison
Advanced Kettlebell Windmill vs Bent-Knee Hip Raise
Side-by-Side
Muscle Analysis
Shared
Only in Advanced Kettlebell Windmill
Instructions
Advanced Kettlebell Windmill
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.
Bent-Knee Hip Raise
Lay flat on the floor with your arms next to your sides.
Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.
Using your lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs. Continue this movement until you raise your hips off of the floor by rolling your pelvis backward. Breathe out as you perform this portion of the movement. Tip: At the end of the movement your knees will be over your chest.
Squeeze your abs at the top of the movement for a second and then return to the starting position slowly as you breathe in. Tip: Maintain a controlled motion at all times.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the abdominals. Advanced Kettlebell Windmill is a intermediate exercise using kettlebells, while Bent-Knee Hip Raise is beginner and uses bodyweight. Choose Bent-Knee Hip Raise if you're looking for a more accessible option, or Advanced Kettlebell Windmill for a greater challenge. Bent-Knee Hip Raise is a compound movement working multiple joints, making it better for overall strength. Advanced Kettlebell Windmill isolates the target muscle for focused development.