10 Best Barbell Sitted Alternate Leg Raise Alternatives for Home Gyms

Ranked Barbell Sitted Alternate Leg Raise Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Sitted Alternate Leg Raise 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

   Play demonstration

   1. Barbell Sitted Alternate Leg Raise

   99% match

   • Abs
   • Barbell
   • Intermediate
   • Isolation

   It uses the same equipment and still works the abs.

   How to perform this exercise

   1. Sit on a bench with your back straight and hold a barbell across your thighs.
   2. Keeping your legs straight, lift one leg up as high as possible while keeping the other leg on the ground.
   3. Lower the raised leg back down and repeat with the other leg.
   4. Continue alternating legs for the desired number of repetitions.

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

   Why this matches

   • Movement: raise, the same as the Barbell Sitted Alternate Leg Raise
   • Primary muscle: abs, the same as the Barbell Sitted Alternate Leg Raise
   • Equipment: free weights, the same as the Barbell Sitted Alternate Leg Raise
   • Body position: seated, the same as the Barbell Sitted Alternate Leg Raise
2. Play demonstration

   2. Seated Leg Raise

   64% match

   • Abs
   • Bodyweight
   • Intermediate
   • Isolation

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

   How to perform this exercise

   1. Sit on a flat bench with your back straight and your feet flat on the ground.
   2. Place your hands on the sides of the bench for support.
   3. Keeping your legs straight, slowly raise them up in front of you until they are parallel to the ground.
   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 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as the Barbell Sitted Alternate Leg Raise
   • Equipment: bodyweight only, not free weights
   • Body position: seated, the same as the Barbell Sitted Alternate Leg Raise
3. Play demonstration

   3. Assisted Motion Russian Twist

   58% 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 Sitted Alternate Leg Raise
   • Equipment: free weights, the same as the Barbell Sitted Alternate Leg Raise
   • Body position: seated, the same as the Barbell Sitted Alternate Leg Raise
   • Balance: harder to stay steady on than the Barbell Sitted Alternate Leg Raise
4. Play demonstration

   4. Weighted Russian Twist

   58% match

   • Abs
   • Weighted
   • Intermediate
   • Isolation

   It still works the abs, through a different movement.

   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 Sitted Alternate Leg Raise
   • Equipment: free weights, the same as the Barbell Sitted Alternate Leg Raise
   • Body position: seated, the same as the Barbell Sitted Alternate Leg Raise
   • Balance: harder to stay steady on than the Barbell Sitted Alternate Leg Raise
5. Play demonstration

   5. Weighted Russian Twist (Legs Up)

   58% 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 Sitted Alternate Leg Raise
   • Equipment: free weights, the same as the Barbell Sitted Alternate Leg Raise
   • Body position: seated, the same as the Barbell Sitted Alternate Leg Raise
   • Balance: harder to stay steady on than the Barbell Sitted Alternate Leg Raise
6. 

   6. Barbell Side Bend

   57% match

   • Abs
   • Barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   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.

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

   Why this matches

   • Primary muscle: abs, the same as the Barbell Sitted Alternate Leg Raise
   • Equipment: free weights, the same as the Barbell Sitted Alternate Leg Raise
   • Body position: standing, not seated
7. 

   7. Seated Barbell Twist

   57% 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 Sitted Alternate Leg Raise
   • Equipment: free weights, the same as the Barbell Sitted Alternate Leg Raise
   • Body position: seated, the same as the Barbell Sitted Alternate Leg Raise
8. 

   8. Front Raise And Pullover

   54% match

   • Pectorals
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie on a flat bench while holding a barbell using a palms down grip that is about 15 inches apart.
   2. Place the bar on your upper thighs, extend your arms and lock them while keeping a slight bend on the elbows. This will be your starting position.
   3. Now raise the weight using a semicircular motion and keeping your arms straight as you inhale. Continue the same movement until the bar is on the other side above your head . (Tip: the bar will travel approximately 180-degrees). At this point your arms should be parallel to the floor with the palms of your hands facing the ceiling.
   4. Now return the barbell to the starting position by reversing the motion as you exhale.
   5. Repeat for the recommended amount of repetitions.

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

   Why this matches

   • Primary muscle: pectorals, not abs
   • Equipment: free weights, the same as the Barbell Sitted Alternate Leg Raise
   • Body position: lying on your back, not seated
9. 

   9. Standing Front Barbell Raise Over Head

   52% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. To begin, stand straight with a barbell in your hands. You should grip the bar with palms facing down and a closer than shoulder width grip apart from each other.
   2. Your feet should be shoulder width apart from each other. Your elbows should be slightly bent. This is the starting position.
   3. Lift the barbell up until it is directly over your head while exhaling. Make sure to keep your elbows slightly bent when performing each repetition.
   4. Once you feel the contraction, begin to lower the barbell back down to the starting position as you inhale.
   5. Repeat for the recommended amount of repetitions.

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

   Why this matches

   • Primary muscle: delts, not abs
   • Equipment: free weights, the same as the Barbell Sitted Alternate Leg Raise
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Barbell Sitted Alternate Leg Raise
10. Play demonstration

    10. Spine Twist

    51% 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 Sitted Alternate Leg Raise
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as the Barbell Sitted Alternate Leg Raise