10 Best Barbell Side Bend Alternatives for Core Strength

The Barbell Side Bend is done standing with a barbell. Ranked closest by our scoring: the 45° Side Bend, Alternate Heel Touchers and the Elbow-to-knee.

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

Original Exercise: Barbell Side Bend

Barbell Side Bend
Primary muscle
Abs
Equipment
Barbell
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Lower Back

How to perform Barbell Side Bend
  1. Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be shoulder width apart. This will be your starting position.
  2. While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale. Tip: Keep the rest of the body stationary.
  3. Now repeat the movement but bending to the left instead. Hold for a second and come back to the starting position.
  4. Repeat for the recommended amount of repetitions.
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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.

  1. Best match
    45° Side BendPlay demonstration

    1. 45° Side Bend

    77% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation

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

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your arms extended straight down by your sides.
    2. Keeping your back straight and your core engaged, slowly bend your torso to one side, lowering your hand towards your knee.
    3. Pause for a moment at the bottom, then slowly return to the starting position.
    4. Repeat on the other side.
    5. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Barbell Side Bend
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Side Bend
    • Balance: harder to stay steady on than the Barbell Side Bend
  2. Alternate Heel TouchersPlay demonstration

    2. Alternate Heel Touchers

    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. Extend your arms straight out to the sides, parallel to the ground.
    3. Engaging your abs, lift your shoulders off the ground and reach your right hand towards your right heel.
    4. Return to the starting position and repeat on the left side, reaching your left hand towards your left heel.
    5. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Barbell Side Bend
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  3. Elbow-to-kneePlay demonstration

    3. Elbow-to-knee

    73% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Start by lying 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 upper body off the ground, bringing your right elbow towards your left knee.
    4. At the same time, bring your left knee towards your right elbow, creating a twisting motion.
    5. Pause for a moment at the top, then slowly lower your upper body and extend your legs back to the starting position.
    6. Repeat the movement, this time bringing your left elbow towards your right knee and your right knee towards your left elbow.
    7. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Barbell Side Bend
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  4. Spine TwistPlay demonstration

    4. Spine Twist

    73% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on the ground with your legs extended in front of you.
    2. Bend your knees and place your feet flat on the ground, hip-width apart.
    3. Place your hands behind your head with your elbows pointing outwards.
    4. Engage your abs and slowly twist your torso to the right, bringing your right elbow towards your left knee.
    5. Pause for a moment at the end of the twist, then slowly return to the starting position.
    6. Repeat the twist to the left side, bringing your left elbow towards your right knee.
    7. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Barbell Side Bend
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not standing
  5. Twisted Leg RaisePlay demonstration

    5. Twisted Leg Raise

    72% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your legs extended and your arms by your sides.
    2. Place your hands under your glutes for support.
    3. Engage your abs and lift both legs off the ground, keeping them straight.
    4. As you lift your legs, twist your hips to one side, bringing your legs towards your opposite shoulder.
    5. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    6. Repeat the movement, this time twisting your hips to the other side.
    7. 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: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  6. Russian TwistPlay demonstration

    6. Russian Twist

    70% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Sit on the ground with your knees bent and feet flat on the floor.
    2. Lean back slightly while keeping your back straight and your core engaged.
    3. Hold your hands together in front of your chest or hold a weight if desired.
    4. Lift your feet off the ground, balancing on your sit bones.
    5. Twist your torso to the right, bringing your hands or weight towards the right side of your body.
    6. Pause for a moment, then twist your torso to the left, bringing your hands or weight towards the left side of your body.
    7. 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: bodyweight only, not free weights
    • Body position: seated, not standing
    • Balance: harder to stay steady on than the Barbell Side Bend
  7. Oblique Crunches

    7. Oblique Crunches

    69% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put one hand beside your head and the other to the side against the floor.
    2. Make sure your feet are elevated and resting on a flat surface.
    3. Now lift the shoulder in which your hand is touching your head.
    4. Simply elevate your shoulder and body upward until you touch your knee. For example, if you have your right hand besides your head, then you want to elevate your body upwards until your right elbow touches your left knee. The same variation can be applied doing the inverse and using your left elbow to touch your right knee.
    5. After your knee touches your elbow, lower your body until you have reached the starting position.
    6. Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric (upward) part of the exercise.
    7. Continue alternating in this manner until all of the recommended repetitions for each side have been completed.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Barbell Side Bend
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  8. Oblique Crunches - On The Floor

    8. Oblique Crunches - On The Floor

    69% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Start out by lying on your right side with your legs lying on top of each other. Make sure your knees are bent a little bit.
    2. Place your left hand behind your head.
    3. Once you are in this set position, begin by moving your left elbow up as you would perform a normal crunch except this time the main emphasis is on your obliques.
    4. Crunch as high as you can, hold the contraction for a second and then slowly drop back down into the starting position.
    5. Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric (elevation) part of the exercise.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Barbell Side Bend
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  9. Oblique Crunches FloorPlay demonstration

    9. Oblique Crunches Floor

    69% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the floor.
    2. Place your hands behind your head or cross them over your chest.
    3. Engage your abs and lift your shoulder blades off the floor, rotating your torso to one side.
    4. Pause for a moment, then lower your shoulder blades back down to the floor.
    5. Repeat on the other side, alternating sides with each repetition.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Barbell Side Bend
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  10. Lying Elbow To KneePlay demonstration

    10. Lying Elbow To Knee

    68% match
    • Abs
    • Bodyweight
    • Intermediate
    • 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 upper body off the ground, bringing your right elbow towards your left knee.
    4. At the same time, extend your right leg straight out and lift it off the ground.
    5. Pause for a moment, then return to the starting position.
    6. Repeat the movement, this time bringing your left elbow towards your right knee and extending your left leg.
    7. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Barbell Side Bend
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing

Barbell Side Bend FAQ

What muscles does Barbell Side Bend work?

The Barbell Side Bend primarily targets the external and internal obliques and the quadratus lumborum through lateral trunk flexion. The rectus abdominis and erector spinae act isometrically for stabilization; perform controlled lateral flexion and avoid lumbar rotation to keep the obliques as the prime movers.

What is the best bodyweight alternative to Barbell Side Bend?

A side plank with slow hip dips is an effective bodyweight alternative that emphasizes the obliques and anti-lateral-flexion control. Stack your feet, squeeze the glutes, and lower the hips with a 2–3 second eccentric to maximize oblique activation.

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