TETSUButt-Ups vs Kettlebell Windmill
The Butt-Ups and the Kettlebell Windmill both train the abs as their primary muscle. The Butt-Ups are bodyweight-only while the Kettlebell Windmill uses a kettlebell. Here is how they compare and when to pick each.
Side-by-side comparison
| Butt-Ups | Kettlebell Windmill | |
|---|---|---|
| Primary muscle | abs | abs |
| Body part | waist | waist |
| Supporting muscles | hip flexors and lower back | obliques and shoulders |
| Equipment | bodyweight | kettlebell |
| Steps in our guide | 6 | 6 |
How each one starts
Butt-Ups — first steps
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands by your sides, palms facing down.
Kettlebell Windmill — first steps
- Stand with your feet shoulder-width apart, holding a kettlebell in your right hand overhead.
- Rotate your left foot outwards about 45 degrees and keep your right foot pointing forward.
Full step-by-step guides are linked below.
Which should you choose?
The Butt-Ups need no equipment and scale through leverage, tempo and reps. The Kettlebell Windmill shifts the load off-center, adding grip and stabilizer demand. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the abs adapting.
Full form guides
Common questions
Are the Butt-Ups better than the Kettlebell Windmill?
Neither is universally better — both train the abs as the primary mover. The Butt-Ups need no equipment and scale through leverage, tempo and reps, while the Kettlebell Windmill shifts the load off-center, adding grip and stabilizer demand. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Butt-Ups and the Kettlebell Windmill in the same program?
Yes, but usually not in the same session — they overlap heavily on the abs. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Butt-Ups and the Kettlebell Windmill work the same muscles?
The primary muscle is the same: the abs. Supporting muscles differ slightly — hip flexors and lower back for the Butt-Ups versus obliques and shoulders for the Kettlebell Windmill.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.