10 Best Barbell Press Sit-up Alternatives for Strength and Stability

Ranked Barbell Press Sit-up Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Press 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Weighted Overhead Crunch (On Stability Ball)

   88% match

   • Abs
   • Stability-ball
   • Intermediate
   • Isolation

   A good swap when you have a stability ball to work with, and it still works the abs.

   How to perform this exercise

   1. Sit on a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
   2. Hold a weight plate or dumbbell with both hands and extend your arms overhead.
   3. Engage your abs and slowly curl your torso forward, bringing your chest towards your knees.
   4. Pause for a moment at the top, then slowly lower your torso back 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 Barbell Press Sit-up
   • Body position: lying on your back, the same as the Barbell Press Sit-up
   • Balance: harder to stay steady on than the Barbell Press Sit-up
2. Play demonstration

   2. Weighted Decline Sit-up

   87% match

   • Abs
   • Weighted
   • Advanced
   • Compound

   Pick this when you want a harder version that still works the abs.

   How to perform this exercise

   1. Lie flat on a decline bench with your feet secured under the foot pads.
   2. Place your hands behind your head or across your chest.
   3. Engage your abs and slowly lift your upper body off the bench, curling forward until your torso is perpendicular to the ground.
   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 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: abs, the same as the Barbell Press Sit-up
   • Equipment: free weights, the same as the Barbell Press Sit-up
   • Body position: lying on your back, the same as the Barbell Press Sit-up
   • Balance: easier to stay steady on than the Barbell Press Sit-up
3. Play demonstration

   3. Weighted Hanging Leg-hip Raise

   86% match

   • Abs
   • Weighted
   • Advanced
   • Compound

   How to perform this exercise

   1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
   2. Engage your core and lift your legs up in front of you, keeping them straight.
   3. Continue lifting until your legs are parallel to the ground or slightly higher.
   4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: abs, the same as the Barbell Press Sit-up
   • Equipment: free weights, the same as the Barbell Press Sit-up
   • Body position: hanging, not lying on your back
   • Balance: harder to stay steady on than the Barbell Press Sit-up
4. Play demonstration

   Progression

   4. Barbell Rollerout

   85% match

   • Abs
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Kneel on the floor and hold a barbell with both hands, shoulder-width apart.
   2. Roll the barbell forward, extending your arms and keeping your core engaged.
   3. Continue rolling forward until your body is fully extended and your arms are overhead.
   4. Pause for a moment, then slowly roll the barbell back towards your knees, maintaining control.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: abs, the same as the Barbell Press Sit-up
   • Equipment: free weights, the same as the Barbell Press Sit-up
   • Body position: kneeling, not lying on your back
   • Balance: harder to stay steady on than the Barbell Press Sit-up
5. Play demonstration

   5. Barbell Rollerout From Bench

   85% match

   • Abs
   • Barbell
   • Intermediate
   • Compound

   Pick this when you want to work the abs with more balance to manage.

   How to perform this exercise

   1. Start by kneeling on the floor with a barbell placed on a bench in front of you.
   2. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
   3. Keeping your core engaged and your back straight, slowly roll the barbell forward, extending your arms in front of you.
   4. Continue rolling the barbell forward until your body is fully extended and your arms are overhead.
   5. Pause for a moment at the fully extended position, then slowly roll the barbell back towards your body, returning to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: abs, the same as the Barbell Press Sit-up
   • Equipment: free weights, the same as the Barbell Press Sit-up
   • Body position: kneeling, not lying on your back
   • Balance: harder to stay steady on than the Barbell Press Sit-up
6. 

   6. Double Kettlebell Windmill

   80% match

   • Abs
   • Kettlebell
   • Advanced
   • Compound

   A good swap when you have a kettlebell to work with, and it still works the abs.

   How to perform this exercise

   1. 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.
   2. 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.
   3. 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.
   4. Pause for a second after retrieving the kettlebell from the ground and reverse the motion back to the starting position.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: abs, the same as the Barbell Press Sit-up
   • Equipment: free weights, the same as the Barbell Press Sit-up
   • Body position: standing, not lying on your back
   • Balance: harder to stay steady on than the Barbell Press Sit-up
7. Play demonstration

   Progression

   7. Barbell Standing Ab Rollerout

   80% match

   • Abs
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand upright with your feet shoulder-width apart and hold the barbell with both hands in front of your thighs.
   2. Engage your core and slowly roll the barbell down towards the ground, keeping your back straight and your arms extended.
   3. Continue rolling the barbell forward until your body is fully extended and your hands are directly above your head.
   4. Pause for a moment, then slowly roll the barbell back towards your thighs, maintaining control and keeping your core engaged.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: abs, the same as the Barbell Press Sit-up
   • Equipment: free weights, the same as the Barbell Press Sit-up
   • Body position: standing, not lying on your back
   • Balance: harder to stay steady on than the Barbell Press Sit-up
8. Play demonstration

   8. Decline Sit-up

   78% match

   • Abs
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie on a decline bench with your feet secured and your knees bent.
   2. Place your hands behind your head or across your chest.
   3. Engage your abs and lift your upper body off the bench, 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 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: abs, the same as the Barbell Press Sit-up
   • Equipment: bodyweight only, not free weights
   • Body position: lying on your back, the same as the Barbell Press Sit-up
   • Balance: easier to stay steady on than the Barbell Press Sit-up
9. Play demonstration

   9. Weighted Crunch

   78% match

   • Abs
   • Weighted
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Lie flat on your back with your knees bent and feet flat on the ground.
   2. Hold a weight plate or dumbbell on your chest.
   3. Engage your abs and lift your upper body off the ground, curling forward until your shoulder blades are off the ground.
   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 Barbell Press Sit-up
   • Equipment: free weights, the same as the Barbell Press Sit-up
   • Body position: lying on your back, the same as the Barbell Press Sit-up
10. 

    10. Leg Pull-in

    77% match

    • Abs
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Lie on an exercise mat with your legs extended and your hands either palms facing down next to you or under your glutes. Tip: My preference is with the hands next to me. This will be your starting position.
    2. Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue the motion until your knees are around chest level. Contract your abs as you execute this movement and hold for a second at the top. Tip: As you perform the motion, the lower legs (calves) should always remain parallel to the floor.
    3. Return to the starting position as you inhale.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: abs, the same as the Barbell Press Sit-up
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying on your back