10 Best Curl-up Alternatives for Core Strength

The Curl-up is done lying on your back. Ranked closest by our scoring: the Prisoner Half Sit-up, the Crunch Floor and the Crunch (On Stability Ball). Four harder versions, among them the Seated Leg Raise and the Crunch (Hands Overhead), are listed below as progressions rather than swaps.

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

Original Exercise: Curl-up

Curl-upPlay demonstration
Primary muscle
Abs
Equipment
Bodyweight
Difficulty
Beginner
Type
Isolation

Secondary muscles: Hip Flexors

How to perform Curl-up
  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.
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Ranked Curl-up Alternatives

10 substitutes, ranked by how closely each one matches the Curl-up 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Prisoner Half Sit-upPlay demonstration

    1. Prisoner Half Sit-up

    80% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation

    It uses the same equipment and still works the abs.

    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 Curl-up
    • Equipment: bodyweight only, the same as the Curl-up
    • Body position: lying on your back, the same as the Curl-up
  2. Seated Leg RaisePlay demonstration

    Progression

    2. Seated Leg Raise

    82% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation

    Pick this when you want a harder version that still works the abs.

    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 Curl-up
    • Equipment: bodyweight only, the same as the Curl-up
    • Body position: seated, not lying on your back
  3. Crunch (Hands Overhead)Play demonstration

    Progression

    3. Crunch (Hands Overhead)

    79% 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. Extend your arms straight above your head.
    3. Engaging your abs, lift your upper body off the ground, curling forward towards your knees.
    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 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, the same as the Curl-up
    • Equipment: bodyweight only, the same as the Curl-up
    • Body position: lying on your back, the same as the Curl-up
  4. Crunch FloorPlay demonstration

    4. Crunch Floor

    79% 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. Engage your abs and lift your shoulders off the ground, curling forward towards your knees.
    4. Pause for a moment at the top, then slowly lower your shoulders 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 Curl-up
    • Equipment: bodyweight only, the same as the Curl-up
    • Body position: lying on your back, the same as the Curl-up
  5. Decline CrunchPlay demonstration

    Progression

    5. Decline Crunch

    78% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie on a decline bench with your feet secured and your knees bent at a 90-degree angle.
    2. Place your hands behind your head or across your chest.
    3. Engage your abs and lift your upper body towards your knees, curling your torso.
    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 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, the same as the Curl-up
    • Equipment: bodyweight only, the same as the Curl-up
    • Body position: lying on your back, the same as the Curl-up
    • Balance: harder to stay steady on than the Curl-up
  6. Crunch (On Stability Ball)Play demonstration

    6. Crunch (On Stability Ball)

    76% match
    • Abs
    • Stability-ball
    • Intermediate
    • Isolation

    A good swap when you have a stability ball to work with, and it still works the abs.

    How to perform this exercise
    1. Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
    2. Lie back on the ball until your lower back is supported and your upper body is parallel to the floor.
    3. Place your hands behind your head or across your chest.
    4. Engage your abs and lift your upper body towards your knees, curling your torso forward.
    5. Pause for a moment at the top of the movement, then slowly lower your upper body back down to the starting position.
    6. 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 Curl-up
    • Equipment: bodyweight only, the same as the Curl-up
    • Body position: lying on your back, the same as the Curl-up
    • Balance: harder to stay steady on than the Curl-up
  7. Captains Chair Straight Leg RaisePlay demonstration

    Progression

    7. Captains Chair Straight Leg Raise

    75% 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 Curl-up
    • Equipment: bodyweight only, the same as the Curl-up
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Curl-up
  8. Groin CrunchPlay demonstration

    8. Groin Crunch

    75% 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, 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 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Curl-up
    • Equipment: bodyweight only, the same as the Curl-up
    • Body position: lying on your back, the same as the Curl-up
  9. Half Sit-upPlay demonstration

    9. Half Sit-up

    75% 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 Curl-up
    • Equipment: bodyweight only, the same as the Curl-up
    • Body position: lying on your back, the same as the Curl-up
  10. Quarter Sit-upPlay demonstration

    10. Quarter Sit-up

    75% 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 Curl-up
    • Equipment: bodyweight only, the same as the Curl-up
    • Body position: lying on your back, the same as the Curl-up

Curl-up FAQ

What is the best bodyweight alternative to Curl-up?

For a bodyweight-only substitute, the front plank is the most effective. Cue a rib-neutral position, squeeze the glutes, and draw the navel toward the spine to emphasize transverse abdominis and rectus abdominis activation while reducing lumbar flexion.

Find Alternatives for Any Exercise

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology