10 Best Assisted Sit-up Alternatives for No-Machine Training

The Assisted Sit-up is done lying on your back with a machine. Ranked closest by our scoring: the Crunch (Hands Overhead), the Crunch Floor and the Prisoner Half Sit-up.

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

Original Exercise: Assisted Sit-up

Assisted Sit-upPlay demonstration
Primary muscle
Abs
Equipment
Machine
Difficulty
Beginner
Type
Isolation

Secondary muscles: Hip Flexors

How to perform Assisted Sit-up
  1. Sit on the edge of a bench or have someone hold your feet down.
  2. Lie flat on your back with your knees bent and feet flat on the ground.
  3. Place your hands behind your head with your elbows pointing outwards.
  4. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
  5. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
  6. Repeat for the desired number of repetitions.
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Ranked Assisted Sit-up Alternatives

10 substitutes, ranked by how closely each one matches the Assisted Sit-up 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
    Crunch (Hands Overhead)Play demonstration

    1. Crunch (Hands Overhead)

    82% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation

    Use this when you have nothing to train with, because it works the abs with bodyweight alone.

    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Extend your arms straight above your head.
    3. Engaging your abs, lift your upper body off the ground, 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 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, the same as the Assisted Sit-up
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, the same as the Assisted Sit-up
  2. Crunch FloorPlay demonstration

    2. Crunch Floor

    82% 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. Engage your abs and lift your shoulders off the ground, curling forward towards your knees.
    4. Pause for a moment at the top, then slowly lower your shoulders 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 Assisted Sit-up
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, the same as the Assisted Sit-up
  3. Prisoner Half Sit-upPlay demonstration

    3. Prisoner Half Sit-up

    81% 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 Assisted Sit-up
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, the same as the Assisted Sit-up
  4. Decline CrunchPlay demonstration

    4. Decline Crunch

    81% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie on a decline bench with your feet secured and your knees bent at a 90-degree angle.
    2. Place your hands behind your head or across your chest.
    3. Engage your abs and lift your upper body towards your knees, curling your torso.
    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 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, the same as the Assisted Sit-up
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, the same as the Assisted Sit-up
  5. Butt-upsPlay demonstration

    5. Butt-ups

    80% 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 by your sides, palms facing down.
    3. Engaging your abs, lift your legs off the ground, bringing your knees towards your chest.
    4. At the top of the movement, squeeze your abs and pause for a moment.
    5. Slowly lower your legs back down to the starting position.
    6. 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 Assisted Sit-up
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, the same as the Assisted Sit-up
  6. Reverse CrunchPlay demonstration

    6. Reverse Crunch

    80% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your arms extended along your sides.
    2. Bend your knees and lift your feet off the ground, bringing your thighs perpendicular to the floor.
    3. Contract your abs and curl your hips off the floor, bringing your knees towards your chest.
    4. Pause for a moment at the top, then slowly lower your hips 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 Assisted Sit-up
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, the same as the Assisted Sit-up
  7. Sit-up With Arms On ChestPlay demonstration

    7. Sit-up With Arms On Chest

    80% 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. Cross your arms over your chest.
    3. Engaging your abs, lift your upper body off the ground 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 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Assisted Sit-up
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, the same as the Assisted Sit-up
  8. Tuck CrunchPlay demonstration

    8. Tuck Crunch

    80% 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, lift your shoulder blades off the ground and bring your knees towards your chest, simultaneously curling your upper body towards your knees.
    4. Pause for a moment at the top, then slowly lower your shoulder blades and extend your legs back 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 Assisted Sit-up
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, the same as the Assisted Sit-up
  9. Decline Reverse Crunch

    9. Decline Reverse Crunch

    80% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie on your back on a decline bench and hold on to the top of the bench with both hands. Don't let your body slip down from this position.
    2. Hold your legs parallel to the floor using your abs to hold them there while keeping your knees and feet together. Tip: Your legs should be fully extended with a slight bend on the knee. This will be your starting position.
    3. While exhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the bench. At the end of this movement your knees will be touching your chest.
    4. Hold the contraction for a second and move your legs back to the starting position while inhaling.
    5. Repeat for the recommended amount 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 Assisted Sit-up
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, the same as the Assisted Sit-up
  10. Flat Bench Leg Pull-in

    10. Flat Bench Leg Pull-in

    80% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie on an exercise mat or a flat bench with your legs off the end.
    2. Place your hands either under your glutes with your palms down or by the sides holding on to the bench (or with palms down by the side on an exercise mat). Also extend your legs straight out. This will be your starting position.
    3. Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue this movement until your knees are near your chest. Hold the contracted position for a second.
    4. As you breathe in, slowly return to the starting position.
    5. Repeat for the recommended amount 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 Assisted Sit-up
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, the same as the Assisted Sit-up

Assisted Sit-up FAQ

What is the best bodyweight alternative to Assisted Sit-up?

Hanging knee raises are the top bodyweight substitute because they train spinal flexion while requiring core anti-extension and hip control. Cue a slow 2-3 second eccentric, brace your core, and avoid swinging to maximize rectus abdominis activation.

Find Alternatives for Any Exercise

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology