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

The Barbell Press Sit-up is done lying on your back with a barbell. Ranked closest by our scoring: the Decline Sit-up, the Leg Pull-in and the Hanging Leg Raise.

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

Original Exercise: Barbell Press Sit-up

Barbell Press Sit-upPlay demonstration
Primary muscle
Abs
Equipment
Barbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Shoulders, Chest

How to perform Barbell Press Sit-up
  1. Lie flat on your back on a mat with your knees bent and feet flat on the ground.
  2. Hold the barbell with an overhand grip, resting it on your chest.
  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.
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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.

  1. Best match
    Decline Sit-upPlay demonstration

    1. Decline Sit-up

    78% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound

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

    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
  2. Leg Pull-in

    2. 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
  3. Hanging Leg RaisePlay demonstration

    3. Hanging Leg Raise

    77% match
    • Abs
    • Bodyweight
    • 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 as high as you can comfortably go.
    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 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
  4. Hanging Straight Leg Hip RaisePlay demonstration

    4. Hanging Straight Leg Hip Raise

    77% match
    • Abs
    • Bodyweight
    • 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 until they are parallel to the ground.
    3. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    4. 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: hanging, not lying on your back
  5. Hanging Straight Leg RaisePlay demonstration

    5. Hanging Straight Leg Raise

    77% match
    • Abs
    • Bodyweight
    • 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 as high as you can comfortably go.
    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 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
  6. Vertical Leg Raise (On Parallel Bars)Play demonstration

    6. Vertical Leg Raise (On Parallel Bars)

    76% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from the parallel bars with your arms fully extended and your body straight.
    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 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
    • Balance: harder to stay steady on than the Barbell Press Sit-up
  7. Hanging Leg Hip RaisePlay demonstration

    7. Hanging Leg Hip Raise

    76% match
    • Abs
    • Bodyweight
    • 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 by flexing your hips and knees until your thighs are parallel to the ground.
    3. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    4. 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: hanging, not lying on your back
  8. Hanging PikePlay demonstration

    8. Hanging Pike

    76% match
    • Abs
    • Bodyweight
    • 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 towards the bar, keeping them straight.
    3. Continue lifting until your body forms a 'V' shape, with your legs parallel to the ground.
    4. Hold the position for a moment, then slowly lower your legs 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: hanging, not lying on your back
  9. CocoonsPlay demonstration

    9. Cocoons

    74% 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 Barbell Press Sit-up
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, the same as the Barbell Press Sit-up
  10. Sit-up With Arms On ChestPlay demonstration

    10. Sit-up With Arms On Chest

    72% 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 Barbell Press Sit-up
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, the same as the Barbell Press Sit-up

Barbell Press Sit-up FAQ

What muscles does Barbell Press Sit-up work?

The Barbell Press Sit-up primarily targets the rectus abdominis and obliques while recruiting the hip flexors for trunk flexion and the anterior shoulder and triceps for the press. During the movement, the rectus abdominis produces spinal flexion while the hip flexors assist the initial movement; the press adds shoulder stabilization demands.

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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