10 Best Barbell Standing Twist Alternatives for Waist Rotation

The Barbell Standing Twist is done standing with a barbell. Ranked closest by our scoring: the Hanging Straight Twisting Leg Hip Raise, the 45° Side Bend and the Side Hip (On Parallel Bars).

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

Original Exercise: Barbell Standing Twist

Barbell Standing TwistPlay demonstration
Primary muscle
Abs
Equipment
Barbell
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Obliques, Lower Back

How to perform Barbell Standing Twist
  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.
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Ranked Barbell Standing Twist Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Standing Twist 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
    Hanging Straight Twisting Leg Hip RaisePlay demonstration

    1. Hanging Straight Twisting Leg Hip Raise

    75% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound

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

    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 Standing Twist
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  2. 45° Side BendPlay demonstration

    2. 45° Side Bend

    72% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation

    Pick this when you want an easier version that works the abs one side at a time.

    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 Standing Twist
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Barbell Standing Twist
  3. Side Hip (On Parallel Bars)Play demonstration

    3. Side Hip (On Parallel Bars)

    72% 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 Standing Twist
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  4. Russian TwistPlay demonstration

    4. Russian Twist

    70% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation

    Pick this when you want a harder version that works the abs one side at a time.

    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
    • Movement: anti-rotation twist, the same as the Barbell Standing Twist
    • Primary muscle: abs, the same as the Barbell Standing Twist
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not standing
  5. Incline Twisting Sit-upPlay demonstration

    5. Incline Twisting Sit-up

    70% 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 Standing Twist
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
    • Balance: easier to stay steady on than the Barbell Standing Twist
  6. Flexion Leg Sit Up (Bent Knee)Play demonstration

    6. Flexion Leg Sit Up (Bent Knee)

    70% 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. At the same time, lift your legs off the ground, bending your knees and bringing them towards your chest.
    5. Pause for a moment at the top, then slowly lower your upper body and legs back down to the starting position.
    6. 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 Standing Twist
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  7. Flexion Leg Sit Up (Straight Arm)Play demonstration

    7. Flexion Leg Sit Up (Straight Arm)

    70% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your legs extended and arms straight above your head.
    2. Engaging your abs, lift your upper body off the ground while simultaneously lifting your legs towards your chest.
    3. Reach your hands towards your toes as you lift your upper body and legs.
    4. Pause for a moment at the top, then slowly lower your upper body and 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 Standing Twist
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  8. Elbow-to-kneePlay demonstration

    8. Elbow-to-knee

    68% 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 Standing Twist
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  9. Spine TwistPlay demonstration

    9. Spine Twist

    68% 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
    • Movement: anti-rotation twist, the same as the Barbell Standing Twist
    • Primary muscle: abs, the same as the Barbell Standing Twist
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not standing
    • Balance: easier to stay steady on than the Barbell Standing Twist
  10. Gorilla Chin/crunch

    10. Gorilla Chin/crunch

    67% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Hang from a chin-up bar using an underhand grip (palms facing you) that is slightly wider than shoulder width.
    2. Now bend your knees at a 90 degree angle so that the calves are parallel to the floor while the thighs remain perpendicular to it. This will be your starting position.
    3. As you exhale, pull yourself up while crunching your knees up at the same time until your knees are at chest level. You will stop going up as soon as your nose is at the same level as the bar. Tip: When you get to this point you should also be finishing the crunch at the same time.
    4. Slowly start to inhale as you return to the starting position.
    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 Standing Twist
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing

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