10 Best Barbell Side Bend Alternatives for Core Strength

Ranked Barbell Side Bend Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Side Bend 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. Barbell Standing Twist

   85% match

   • Abs
   • Barbell
   • Intermediate
   • Isolation

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

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a barbell in front of your chest with both hands, palms facing down.
   2. Engage your core and keep your back straight throughout the exercise.
   3. Slowly twist your torso to the right, pivoting on your feet and hips, while keeping your lower body stable.
   4. Pause for a moment at the end of the twist, then slowly return to the starting position.
   5. Repeat the twist to the left side.
   6. Continue alternating twists 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 Side Bend
   • Equipment: free weights, the same as the Barbell Side Bend
   • Body position: standing, the same as the Barbell Side Bend
   • Balance: harder to stay steady on than the Barbell Side Bend
2. 

   2. Kettlebell Pass Between The Legs

   83% match

   • Abs
   • Kettlebell
   • Intermediate
   • 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 one kettlebell between your legs and take a comfortable stance. Bend over by pushing your butt out and keeping your back flat.
   2. Pick up a kettlebell and pass it to your other hand between your legs, in the fashion of a "W". Go back and forth for several repetitions.

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

   Why this matches

   • Primary muscle: abs, the same as the Barbell Side Bend
   • Equipment: free weights, the same as the Barbell Side Bend
   • Body position: standing, the same as the Barbell Side Bend
   • Balance: harder to stay steady on than the Barbell Side Bend
3. 

   3. Plate Twist

   82% match

   • Abs
   • Other
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Lie down on the floor or an exercise mat with your legs fully extended and your upper body upright. Grab the plate by its sides with both hands out in front of your abdominals with your arms slightly bent.
   2. Slowly cross your legs near your ankles and lift them up off the ground. Your knees should also be bent slightly. Note: Move your upper body back slightly to help keep you balanced turning this exercise. This is the starting position.
   3. Move the plate to the left side and touch the floor with it. Breathe out as you perform that movement.
   4. Come back to the starting position as you breathe in and then repeat the movement but this time to the right side of the body. Tip: Use a slow controlled movement at all times. Jerking motions can injure the back.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as the Barbell Side Bend
   • Balance: harder to stay steady on than the Barbell Side Bend
4. 

   Progression

   4. Landmine 180's

   82% match

   • Abs
   • Barbell
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
   2. Raise the bar from the floor, taking it to shoulder height with both hands with your arms extended in front of you. Adopt a wide stance. This will be your starting position.
   3. Perform the movement by rotating the trunk and hips as you swing the weight all the way down to one side. Keep your arms extended throughout the exercise.
   4. Reverse the motion to swing the weight all the way to the opposite side.
   5. Continue alternating the movement until the set is complete.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: abs, the same as the Barbell Side Bend
   • Equipment: free weights, the same as the Barbell Side Bend
   • Body position: standing, the same as the Barbell Side Bend
   • Balance: harder to stay steady on than the Barbell Side Bend
5. Play demonstration

   5. Barbell Side Bent

   81% match

   • Abs
   • Barbell
   • Beginner
   • Compound

   Pick this when you want an easier version that still works the abs.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a barbell with both hands, palms facing down.
   2. Keep your back straight and core engaged throughout the exercise.
   3. Slowly bend your torso to the right side, lowering the barbell towards your right knee.
   4. Pause for a moment, then return to the starting position.
   5. Repeat the movement on the left side.
   6. Continue alternating sides for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: abs, the same as the Barbell Side Bend
   • Equipment: free weights, the same as the Barbell Side Bend
   • Body position: standing, the same as the Barbell Side Bend
   • Balance: harder to stay steady on than the Barbell Side Bend
6. Play demonstration

   6. Assisted Motion Russian Twist

   80% match

   • Abs
   • Medicine-ball
   • Intermediate
   • Isolation

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

   How to perform this exercise

   1. Sit on the ground with your knees bent and feet flat on the floor.
   2. Hold the medicine ball with both hands in front of your chest.
   3. Lean back slightly, engaging your abs and keeping your back straight.
   4. Slowly twist your torso to the right, bringing the medicine ball towards the right side of your body.
   5. Pause for a moment, then twist your torso to the left, bringing the medicine ball towards the left side of your body.
   6. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: abs, the same as the Barbell Side Bend
   • Equipment: free weights, the same as the Barbell Side Bend
   • Body position: seated, not standing
   • Balance: harder to stay steady on than the Barbell Side Bend
7. Play demonstration

   7. Weighted Russian Twist

   80% match

   • Abs
   • Weighted
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on the ground with your knees bent and your feet flat on the floor.
   2. Hold a weight or medicine ball with both hands in front of your chest.
   3. Lean back slightly, keeping your back straight and your core engaged.
   4. Slowly twist your torso to the right, bringing the weight or medicine ball towards the floor on your right side.
   5. Pause for a moment, then twist your torso to the left, bringing the weight or medicine ball towards the floor on your left side.
   6. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: abs, the same as the Barbell Side Bend
   • Equipment: free weights, the same as the Barbell Side Bend
   • Body position: seated, not standing
   • Balance: harder to stay steady on than the Barbell Side Bend
8. Play demonstration

   8. Kettlebell Figure 8

   80% match

   • Abs
   • Kettlebell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   3. Pass the kettlebell between your legs, switching hands as it reaches the back of your legs.
   4. As the kettlebell comes forward, pass it to the other hand between your legs.
   5. Continue passing the kettlebell between your legs in a figure 8 motion.
   6. Maintain a steady pace and engage your core throughout the exercise.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: abs, the same as the Barbell Side Bend
   • Equipment: free weights, the same as the Barbell Side Bend
   • Body position: standing, the same as the Barbell Side Bend
   • Balance: harder to stay steady on than the Barbell Side Bend
9. Play demonstration

   9. Weighted Russian Twist (Legs Up)

   80% match

   • Abs
   • Weighted
   • Advanced
   • Isolation

   How to perform this exercise

   1. Sit on the ground with your knees bent and feet lifted off the ground, keeping your legs together.
   2. Hold the weight with both hands in front of your chest, keeping your elbows slightly bent.
   3. Lean back slightly to engage your core muscles.
   4. Twist your torso to the right, bringing the weight towards the ground on your right side.
   5. Pause for a moment, then twist your torso to the left, bringing the weight towards the ground on your left side.
   6. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: abs, the same as the Barbell Side Bend
   • Equipment: free weights, the same as the Barbell Side Bend
   • Body position: seated, not standing
   • Balance: harder to stay steady on than the Barbell Side Bend
10. 

    10. Seated Barbell Twist

    79% match

    • Abs
    • Barbell
    • Intermediate
    • Isolation

    How to perform this exercise

    1. Start out by sitting at the end of a flat bench with a barbell placed on top of your thighs. Your feet should be shoulder width apart from each other.
    2. Grip the bar with your palms facing down and make sure your hands are wider than shoulder width apart from each other. Begin to lift the barbell up over your head until your arms are fully extended.
    3. Now lower the barbell behind your head until it is resting along the base of your neck. This is the starting position.
    4. While keeping your feet and head stationary, move your waist from side to side so that your oblique muscles feel the contraction. Only move from side to side as far as your waist will allow you to go. Stretching or moving too far can cause an injury to occur. Tip: Use a slow and controlled motion.
    5. Remember to breathe out while twisting your body to the side and in when moving back to the starting position.
    6. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches

    • Primary muscle: abs, the same as the Barbell Side Bend
    • Equipment: free weights, the same as the Barbell Side Bend
    • Body position: seated, not standing