10 Best Barbell Sitted Alternate Leg Raise Alternatives for Home Gyms

The Barbell Sitted Alternate Leg Raise is done seated with a barbell. Ranked closest by our scoring: the Seated Leg Raise, the Spine Twist and the Curl-up.

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

Original Exercise: Barbell Sitted Alternate Leg Raise

Barbell Sitted Alternate Leg RaisePlay demonstration
Primary muscle
Abs
Equipment
Barbell
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Hip Flexors, Quadriceps

How to perform Barbell Sitted Alternate Leg Raise
  1. Sit on a bench with your back straight and hold a barbell across your thighs.
  2. Place your hands on the sides of the bench for support.
  3. Keeping your legs straight, lift one leg up as high as possible while keeping it parallel to the ground.
  4. Lower the leg back down and repeat with the other leg.
  5. Continue alternating legs for the desired number of repetitions.
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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
    Seated Leg RaisePlay demonstration

    1. 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
  2. Spine TwistPlay demonstration

    2. 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
  3. Curl-upPlay demonstration

    3. Curl-up

    51% 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 Sitted Alternate Leg Raise
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not seated
  4. Russian TwistPlay demonstration

    4. Russian Twist

    48% 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 Sitted Alternate Leg Raise
    • Equipment: bodyweight only, not free weights
    • 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. Seated Leg Tucks

    5. Seated Leg Tucks

    47% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Sit on a bench with the legs stretched out in front of you slightly below parallel and your arms holding on to the sides of the bench. Your torso should be leaning backwards around a 45-degree angle from the bench. This will be your starting position.
    2. Bring the knees in toward you as you move your torso closer to them at the same time. Breathe out as you perform this movement.
    3. After a second pause, go back to the starting position as you inhale.
    4. 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: bodyweight only, not free weights
    • 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. Captains Chair Straight Leg RaisePlay demonstration

    6. Captains Chair Straight Leg Raise

    46% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the captain's chair with your back against the backrest and your forearms resting on the arm pads.
    2. Keep your upper body stable and your back straight.
    3. Engage your abs and lift your legs up in front of you, keeping them straight.
    4. Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
    5. Pause for a moment at the top, then slowly lower your legs 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.

    Why this matches
    • Primary muscle: abs, the same as the Barbell Sitted Alternate Leg Raise
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not seated
  7. Leg Pull In Flat BenchPlay demonstration

    7. Leg Pull In Flat Bench

    44% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Sit on a flat bench with your legs extended straight out in front of you.
    2. Place your hands on the bench beside your hips for support.
    3. Engage your abs and lift your legs off the ground, bringing your knees towards your chest.
    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
  8. Posterior Step To Overhead ReachPlay demonstration

    8. Posterior Step To Overhead Reach

    44% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet hip-width apart and your arms by your sides.
    2. Take a step back with your right foot, landing on the ball of your foot.
    3. Bend your left knee and lower your body into a lunge position.
    4. As you lower into the lunge, simultaneously reach your arms overhead.
    5. Pause for a moment at the bottom of the lunge, then return to the starting position by pushing through your left heel and bringing your right foot forward.
    6. Repeat the movement on the other side, stepping back with your left foot and bending your right knee.
    7. 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 Sitted Alternate Leg Raise
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Barbell Sitted Alternate Leg Raise
  9. Flutter KicksPlay demonstration

    9. Flutter Kicks

    43% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your legs extended and your hands by your sides.
    2. Engage your core and lift your legs off the ground about 6 inches.
    3. Keeping your legs straight, alternate lifting one leg slightly higher than the other.
    4. Continue this fluttering motion 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: lying on your back, not seated
  10. Lunge With TwistPlay demonstration

    10. Lunge With Twist

    43% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart.
    2. Take a step forward with your right foot, lowering your body into a lunge position.
    3. As you lunge, twist your torso to the right, bringing your left elbow towards your right knee.
    4. Pause for a moment, then return to the starting position.
    5. Repeat on the other side, stepping forward with your left foot and twisting your torso to the left.
    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 Sitted Alternate Leg Raise
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Barbell Sitted Alternate Leg Raise

Barbell Sitted Alternate Leg Raise FAQ

What muscles does Barbell Sitted Alternate Leg Raise (female) work?

It primarily targets the rectus abdominis with secondary activation of the iliopsoas (hip flexors) and transverse abdominis for stabilization. The obliques work isometrically to control rotation and the lumbar extensors stabilize the spine during movement.

What is the best bodyweight alternative to Barbell Sitted Alternate Leg Raise (female)?

A top bodyweight substitute is the supine single-leg lowers (lying alternating leg lowers). Cue: press the lower back into the floor, posteriorly tilt the pelvis, and lower one leg slowly until you feel the pelvis rock, then lift, this emphasizes lower rectus abdominis while reducing hip-flexor takeover.

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