10 Best Gorilla Chin Alternatives for Core Strength

Ranked Gorilla Chin Alternatives

10 substitutes, ranked by how closely each one matches the Gorilla Chin 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

   Play demonstration

   1. Arm Slingers Hanging Bent Knee Legs

   89% match

   • Abs
   • Bodyweight
   • Intermediate
   • Compound

   It uses the same equipment and still works the abs.

   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 Gorilla Chin
   • Equipment: bodyweight only, the same as the Gorilla Chin
   • Body position: hanging, the same as the Gorilla Chin
2. Play demonstration

   Progression

   2. Hanging Oblique Knee Raise

   91% match

   • Abs
   • Bodyweight
   • Advanced
   • Compound

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

   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 Gorilla Chin
   • Equipment: bodyweight only, the same as the Gorilla Chin
   • Body position: hanging, the same as the Gorilla Chin
3. Play demonstration

   Progression

   3. Arm Slingers Hanging Straight Legs

   90% 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 down.
   2. Engage your core and lift your legs up in front of you until they are parallel to the ground.
   3. Hold for a moment at the top, then 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 Gorilla Chin
   • Equipment: bodyweight only, the same as the Gorilla Chin
   • Body position: hanging, the same as the Gorilla Chin
4. Play demonstration

   Progression

   4. Hanging Straight Twisting Leg Hip Raise

   88% 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 Gorilla Chin
   • Equipment: bodyweight only, the same as the Gorilla Chin
   • Body position: hanging, the same as the Gorilla Chin
5. Play demonstration

   Progression

   5. Side Hip (On Parallel Bars)

   88% 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 Gorilla Chin
   • Equipment: bodyweight only, the same as the Gorilla Chin
   • Body position: hanging, the same as the Gorilla Chin
6. Play demonstration

   6. Crab Twist Toe Touch

   87% match

   • Abs
   • Bodyweight
   • Intermediate
   • Compound

   Pick this when you want an easier version that still works the abs.

   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 Gorilla Chin
   • Equipment: bodyweight only, the same as the Gorilla Chin
   • Body position: seated, not hanging
7. Play demonstration

   7. Weighted Seated Twist (On Stability Ball)

   84% 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 a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
   2. Hold a weight plate or dumbbell with both hands close to your chest.
   3. Engage your core and slowly rotate your torso to one side, keeping your hips stable.
   4. Pause for a moment at the end of the rotation, then slowly return to the starting position.
   5. Repeat the rotation to 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 Gorilla Chin
   • Equipment: bodyweight only, the same as the Gorilla Chin
   • Body position: seated, not hanging
8. Play demonstration

   8. Russian Twist

   80% 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 Gorilla Chin
   • Equipment: bodyweight only, the same as the Gorilla Chin
   • Body position: seated, not hanging
   • Balance: easier to stay steady on than the Gorilla Chin
9. Play demonstration

   9. Bridge - Mountain Climber (Cross Body)

   78% match

   • Abs
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
   2. Engage your core and lift your right foot off the ground, bringing your right knee towards your left elbow.
   3. Return your right foot to the starting position and repeat the movement with your left foot towards your right elbow.
   4. Continue alternating sides, moving at a controlled pace.
   5. Keep your hips level and avoid lifting your hips too high or sagging them too low.
   6. Maintain a steady breathing pattern throughout the exercise.
   7. 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 Gorilla Chin
   • Equipment: bodyweight only, the same as the Gorilla Chin
   • Body position: lying face down, not hanging
10. Play demonstration

    10. Kneeling Plank Tap Shoulder

    78% match

    • Abs
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Start in a kneeling position with your hands on the ground, shoulder-width apart.
    2. Extend your legs behind you, resting on your toes, and lift your body into a plank position.
    3. Keeping your core engaged and your hips stable, lift one hand off the ground and tap the opposite shoulder.
    4. Return the hand to the ground and repeat with the other hand.
    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

    • Movement: an anti-extension hold, close to the Gorilla Chin
    • Primary muscle: abs, the same as the Gorilla Chin
    • Equipment: bodyweight only, the same as the Gorilla Chin
    • Body position: kneeling, not hanging