10 Best Kettlebell Pass Between The Legs Alternatives for Core Strength

The Kettlebell Pass Between The Legs is done standing with a kettlebell. Ranked closest by our scoring: the Crab Twist Toe Touch, the Russian Twist and the Gorilla Chin.

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

Original Exercise: Kettlebell Pass Between The Legs

Kettlebell Pass Between The Legs
Primary muscle
Abs
Equipment
Kettlebell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Glutes, Hamstrings, Shoulders

How to perform Kettlebell Pass Between The Legs
  1. Place one kettlebell between your legs and take a comfortable stance. Bend over by pushing your butt out and keeping your back flat.
  2. Pick up a kettlebell and pass it to your other hand between your legs, in the fashion of a "W". Go back and forth for several repetitions.
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Ranked Kettlebell Pass Between The Legs Alternatives

10 substitutes, ranked by how closely each one matches the Kettlebell Pass Between The Legs 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
    Crab Twist Toe TouchPlay demonstration

    1. Crab Twist Toe Touch

    81% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound

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

    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 Kettlebell Pass Between The Legs
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not standing
  2. Russian TwistPlay demonstration

    2. Russian Twist

    76% 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 Kettlebell Pass Between The Legs
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not standing
  3. Gorilla ChinPlay demonstration

    3. Gorilla Chin

    75% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Grasp a pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
    3. Hang from the bar with your arms fully extended and your palms facing away from you.
    4. Engage your core and pull your body up towards the bar, bringing your chin above the bar.
    5. Pause for a moment at the top, then slowly lower your body 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 on each side.

    Why this matches
    • Primary muscle: abs, the same as the Kettlebell Pass Between The Legs
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Kettlebell Pass Between The Legs
  4. Side Hip (On Parallel Bars)Play demonstration

    4. Side Hip (On Parallel Bars)

    74% 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 Kettlebell Pass Between The Legs
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  5. Elbow-to-kneePlay demonstration

    5. Elbow-to-knee

    74% 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 Kettlebell Pass Between The Legs
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  6. Spine TwistPlay demonstration

    6. Spine Twist

    74% 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 Kettlebell Pass Between The Legs
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not standing
    • Balance: easier to stay steady on than the Kettlebell Pass Between The Legs
  7. Twisted Leg RaisePlay demonstration

    7. Twisted Leg Raise

    73% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your legs extended and your arms by your sides.
    2. Place your hands under your glutes for support.
    3. Engage your abs and lift both legs off the ground, keeping them straight.
    4. As you lift your legs, twist your hips to one side, bringing your legs towards your opposite shoulder.
    5. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    6. Repeat the movement, this time twisting your hips to the other side.
    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 Kettlebell Pass Between The Legs
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  8. Hanging Oblique Knee RaisePlay demonstration

    8. Hanging Oblique Knee Raise

    73% 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 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 Kettlebell Pass Between The Legs
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  9. Arm Slingers Hanging Bent Knee LegsPlay demonstration

    9. Arm Slingers Hanging Bent Knee Legs

    72% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    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 Kettlebell Pass Between The Legs
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  10. Incline Twisting Sit-upPlay demonstration

    10. Incline Twisting Sit-up

    72% 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 Kettlebell Pass Between The Legs
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
    • Balance: easier to stay steady on than the Kettlebell Pass Between The Legs

Kettlebell Pass Between The Legs FAQ

What muscles does Kettlebell Pass Between The Legs work?

The move targets the transverse abdominis and obliques for midline stabilization and rotational control, while the hip hinge recruits glutes and hamstrings for transfer. Cue: brace the core and hinge at the hips to keep tension through the abs and avoid lumbar extension.

Can I build muscle without doing Kettlebell Pass Between The Legs?

Yes, you can build core muscle with progressive load, volume, and varied movement patterns such as loaded carries, heavy Russian twists, and controlled eccentrics. Cue: increase time under tension and maintain a tight brace to recruit the deep core and obliques effectively.

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