10 Best Kettlebell Bent Press Alternatives for Home Workouts

The Kettlebell Bent Press is done standing with a kettlebell. Ranked closest by our scoring: the Vertical Leg Raise (On Parallel Bars), Cocoons and the 45° Side Bend.

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

Original Exercise: Kettlebell Bent Press

Kettlebell Bent PressPlay demonstration
Primary muscle
Abs
Equipment
Kettlebell
Difficulty
Advanced
Type
Compound

Secondary muscles: Shoulders, Triceps, Obliques

How to perform Kettlebell Bent Press
  1. Stand with your feet shoulder-width apart, holding a kettlebell in your right hand.
  2. Bend your knees slightly and press the kettlebell overhead with your right arm, keeping your elbow locked.
  3. Rotate your torso to the left, shifting your weight onto your left foot.
  4. Bend your left knee and lower your torso towards the ground, keeping your right arm extended overhead.
  5. As you lower, keep your eyes on the kettlebell and your chest lifted.
  6. Once your left hand touches the ground, push through your left foot and straighten your left leg, driving your hips forward.
  7. As you drive your hips forward, use your core and right arm to press the kettlebell back up to the starting position.
  8. Repeat for the desired number of repetitions, then switch sides.
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Ranked Kettlebell Bent Press Alternatives

10 substitutes, ranked by how closely each one matches the Kettlebell Bent Press 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
    Vertical Leg Raise (On Parallel Bars)Play demonstration

    1. Vertical Leg Raise (On Parallel Bars)

    69% 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 the parallel bars with your arms fully extended and your body straight.
    2. Engage your core and lift your legs up in front of you, keeping them straight.
    3. Continue lifting until your legs are parallel to the ground or slightly higher.
    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 Kettlebell Bent Press
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  2. CocoonsPlay demonstration

    2. Cocoons

    65% 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 Kettlebell Bent Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  3. 45° Side BendPlay demonstration

    3. 45° Side Bend

    65% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    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 Kettlebell Bent Press
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Kettlebell Bent Press
    • Balance: easier to stay steady on than the Kettlebell Bent Press
  4. Decline Sit-upPlay demonstration

    4. Decline Sit-up

    65% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on a decline bench with your feet secured and your knees bent.
    2. Place your hands behind your head or across your chest.
    3. Engage your abs and lift your upper body off the bench, 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 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Kettlebell Bent Press
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
    • Balance: easier to stay steady on than the Kettlebell Bent Press
  5. Hanging PikePlay demonstration

    5. Hanging Pike

    65% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    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 legs up towards the bar, keeping them straight.
    3. Continue lifting until your body forms a 'V' shape, with your legs parallel to the ground.
    4. Hold the position for a moment, 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 Kettlebell Bent Press
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  6. Suspended Abdominal FalloutPlay demonstration

    6. Suspended Abdominal Fallout

    64% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Attach a suspension trainer to a high anchor point and adjust the straps to waist height.
    2. Stand facing away from the anchor point and hold the handles with your arms extended in front of you.
    3. Lean forward at the waist, keeping your body straight and your core engaged.
    4. Lower your body as far as you can while maintaining control and tension in your abs.
    5. Pause for a moment at the bottom, then slowly raise your body back up to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: abs, the same as the Kettlebell Bent Press
    • Equipment: a suspension trainer, not free weights
    • Body position: kneeling, not standing
    • Balance: harder to stay steady on than the Kettlebell Bent Press
  7. Hanging Leg Hip RaisePlay demonstration

    7. Hanging Leg Hip Raise

    64% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    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 legs up by flexing your hips and knees until your thighs are parallel to the ground.
    3. Pause 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.

    Why this matches
    • Primary muscle: abs, the same as the Kettlebell Bent Press
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  8. Hanging Leg RaisePlay demonstration

    8. Hanging Leg Raise

    63% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    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 legs up in front of you, keeping them straight.
    3. Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
    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 Kettlebell Bent Press
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: easier to stay steady on than the Kettlebell Bent Press
  9. Hanging Straight Leg Hip RaisePlay demonstration

    9. Hanging Straight Leg Hip Raise

    63% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    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 legs up in front of you until they are parallel to the ground.
    3. Pause 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.

    Why this matches
    • Primary muscle: abs, the same as the Kettlebell Bent Press
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: easier to stay steady on than the Kettlebell Bent Press
  10. Hanging Straight Leg RaisePlay demonstration

    10. Hanging Straight Leg Raise

    63% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    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 legs up in front of you, keeping them straight.
    3. Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
    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 Kettlebell Bent Press
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: easier to stay steady on than the Kettlebell Bent Press

Kettlebell Bent Press FAQ

What is the best bodyweight alternative to Kettlebell Bent Press?

A weighted-free single-arm side plank with controlled reach is the most direct bodyweight option because it trains oblique anti-lateral flexion and shoulder stability. Cue: stack your feet, squeeze the glutes, push the ribs down, and reach overhead while maintaining a straight line from shoulder to ankle.

Can I build muscle without doing Kettlebell Bent Press?

Yes. You can build core and shoulder muscle using progressive alternatives like Turkish get-ups, windmills, overhead carries, and landmine rotations. Focus on increasing load or time under tension, and cue consistent bracing and full hip-to-shoulder integration to elicit hypertrophy and strength gains.

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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