10 Best Barbell Side Bent Alternatives for Limited Equipment

The Barbell Side Bent is done standing with a barbell. Ranked closest by our scoring: the 45° Side Bend, the Hanging Straight Twisting Leg Hip Raise and the Incline Twisting Sit-up.

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

Original Exercise: Barbell Side Bent

Barbell Side BentPlay demonstration
Primary muscle
Abs
Equipment
Barbell
Difficulty
Beginner
Type
Compound

Secondary muscles: Obliques, Lower Back

How to perform Barbell Side Bent
  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.
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Ranked Barbell Side Bent Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Side Bent 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

    76% 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 Bent
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Side Bent
  2. Hanging Straight Twisting Leg Hip RaisePlay demonstration

    2. Hanging Straight Twisting Leg Hip Raise

    71% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your legs straight.
    2. Engage your core and lift your legs up towards your chest, keeping them straight.
    3. Once your legs are parallel to the ground, twist your hips to one side, bringing your legs towards that side.
    4. Pause for a moment, then return to the starting position.
    5. Repeat the movement, but this time twist your hips to the opposite side.
    6. Continue alternating sides 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 Side Bent
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Barbell Side Bent
  3. Incline Twisting Sit-upPlay demonstration

    3. Incline Twisting Sit-up

    69% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up an incline bench at a 45-degree angle.
    2. Lie down on the bench with your feet secured under the foot pads.
    3. Place your hands behind your head or across your chest.
    4. Engage your abs and lift your upper body off the bench, curling forward.
    5. As you curl up, twist your torso to one side, bringing your elbow towards the opposite knee.
    6. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    7. Repeat the movement, this time twisting your torso to the other side.
    8. Continue alternating sides 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 Side Bent
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
    • Balance: easier to stay steady on than the Barbell Side Bent
  4. Crab Twist Toe TouchPlay demonstration

    4. Crab Twist Toe Touch

    68% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by sitting on the ground with your knees bent and feet flat on the floor.
    2. Place your hands behind you, fingers pointing towards your feet, and lift your hips off the ground.
    3. Extend one leg straight out in front of you while simultaneously reaching your opposite hand towards your toes.
    4. Return to the starting position and repeat on the other side.
    5. 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 Bent
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not standing
    • Balance: harder to stay steady on than the Barbell Side Bent
  5. Hanging Oblique Knee RaisePlay demonstration

    5. Hanging Oblique Knee Raise

    68% 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 knees towards your chest, twisting your torso to the side as you do so.
    3. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    4. Repeat on the other side, twisting your torso in the opposite direction.
    5. 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 Bent
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Barbell Side Bent
  6. Side Hip (On Parallel Bars)Play demonstration

    6. Side Hip (On Parallel Bars)

    68% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand between two parallel bars with your feet shoulder-width apart.
    2. Place your hands on the bars and lift your body off the ground, supporting your weight on your arms.
    3. Engage your abs and slowly lift your legs to the side, keeping them straight.
    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 Side Bent
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Barbell Side Bent
  7. Oblique CrunchPlay demonstration

    7. Oblique Crunch

    67% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head or cross them over your chest.
    3. Engage your abs and lift your shoulder blades off the ground, rotating your torso to one side.
    4. Pause for a moment, then lower your shoulder blades back down to the starting position.
    5. Repeat on the other 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 Bent
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  8. Seated Side Crunch (Wall)Play demonstration

    8. Seated Side Crunch (Wall)

    67% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on the floor with your back against a wall and your legs extended in front of you.
    2. Bend your knees and place your feet flat on the floor, hip-width apart.
    3. Place your hands behind your head with your elbows pointing outwards.
    4. Engage your abs and lean to one side, bringing your elbow towards your hip.
    5. Pause for a moment, then return to the starting position.
    6. Repeat on the other side.
    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 Bent
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not standing
    • Balance: easier to stay steady on than the Barbell Side Bent
  9. Arm Slingers Hanging Bent Knee LegsPlay demonstration

    9. Arm Slingers Hanging Bent Knee Legs

    67% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your knees bent at a 90-degree angle.
    2. Engage your core and lift your knees towards your chest, bringing them as close to your elbows as possible.
    3. 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 on each side.

    Why this matches
    • Primary muscle: abs, the same as the Barbell Side Bent
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Barbell Side Bent
  10. Gorilla ChinPlay demonstration

    10. Gorilla Chin

    66% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Grasp a pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
    3. Hang from the bar with your arms fully extended and your palms facing away from you.
    4. Engage your core and pull your body up towards the bar, bringing your chin above the bar.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    6. Repeat 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 Bent
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Barbell Side Bent

Barbell Side Bent FAQ

What muscles does Barbell Side Bent V. 2 work?

Barbell Side Bent V. 2 primarily targets the external and internal obliques and the quadratus lumborum through lateral flexion of the spine, with secondary activation of the erector spinae. To maximize oblique tension, control the eccentric phase and avoid excessive lumbar extension, keep the ribcage down and hips stacked.

What is the best bodyweight alternative to Barbell Side Bent V. 2?

A side plank with hip dips is the top bodyweight substitute because it trains the obliques isometrically and through small dynamic ranges. Cue: stack your feet, squeeze the glutes, dip the hips slowly and press up while drawing the navel to the spine to maintain transverse abdominis and oblique engagement.

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