10 Best Landmine 180 Alternatives for Abs and Waist Training

Ranked Landmine 180 Alternatives

10 substitutes, ranked by how closely each one matches the Landmine 180 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

   

   1. Landmine 180's

   93% match

   • Abs
   • Barbell
   • Intermediate
   • Compound

   Pick this when you want to work the abs one side at a time.

   How to perform this exercise

   1. Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
   2. Raise the bar from the floor, taking it to shoulder height with both hands with your arms extended in front of you. Adopt a wide stance. This will be your starting position.
   3. Perform the movement by rotating the trunk and hips as you swing the weight all the way down to one side. Keep your arms extended throughout the exercise.
   4. Reverse the motion to swing the weight all the way to the opposite side.
   5. Continue alternating the movement until the set is complete.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: abs, the same as the Landmine 180
   • Equipment: free weights, the same as the Landmine 180
   • Body position: standing, the same as the Landmine 180
2. 

   2. Plate Twist

   93% match

   • Abs
   • Other
   • Intermediate
   • Isolation

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

   How to perform this exercise

   1. Lie down on the floor or an exercise mat with your legs fully extended and your upper body upright. Grab the plate by its sides with both hands out in front of your abdominals with your arms slightly bent.
   2. Slowly cross your legs near your ankles and lift them up off the ground. Your knees should also be bent slightly. Note: Move your upper body back slightly to help keep you balanced turning this exercise. This is the starting position.
   3. Move the plate to the left side and touch the floor with it. Breathe out as you perform that movement.
   4. Come back to the starting position as you breathe in and then repeat the movement but this time to the right side of the body. Tip: Use a slow controlled movement at all times. Jerking motions can injure the back.
   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 Landmine 180
3. 

   3. Kettlebell Pass Between The Legs

   92% match

   • Abs
   • Kettlebell
   • Intermediate
   • Compound

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

   How to perform this exercise

   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.

   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 Landmine 180
   • Equipment: free weights, the same as the Landmine 180
   • Body position: standing, the same as the Landmine 180
4. Play demonstration

   4. Kettlebell Figure 8

   91% match

   • Abs
   • Kettlebell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   3. Pass the kettlebell between your legs, switching hands as it reaches the back of your legs.
   4. As the kettlebell comes forward, pass it to the other hand between your legs.
   5. Continue passing the kettlebell between your legs in a figure 8 motion.
   6. Maintain a steady pace and engage your core throughout the exercise.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: abs, the same as the Landmine 180
   • Equipment: free weights, the same as the Landmine 180
   • Body position: standing, the same as the Landmine 180
   • Balance: harder to stay steady on than the Landmine 180
5. Play demonstration

   5. Barbell Standing Twist

   90% match

   • Abs
   • Barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   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.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as the Landmine 180
   • Equipment: free weights, the same as the Landmine 180
   • Body position: standing, the same as the Landmine 180
6. 

   6. Double Kettlebell Windmill

   87% match

   • Abs
   • Kettlebell
   • Advanced
   • Compound

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

   How to perform this exercise

   1. Place a kettlebell in front of your front foot and clean and press a kettlebell overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward.
   2. Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell.
   3. Bending at the hip to one side, sticking your butt out, slowly lean until you can retrieve the kettlebell from the floor. Keep your eyes on the kettlebell that you hold over your head at all times.
   4. Pause for a second after retrieving the kettlebell from the ground and reverse the motion back to the starting position.

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

   Why this matches

   • Primary muscle: abs, the same as the Landmine 180
   • Equipment: free weights, the same as the Landmine 180
   • Body position: standing, the same as the Landmine 180
   • Balance: harder to stay steady on than the Landmine 180
7. Play demonstration

   7. Barbell Side Bent

   87% match

   • Abs
   • Barbell
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a barbell with both hands, palms facing down.
   2. Keep your back straight and core engaged throughout the exercise.
   3. Slowly bend your torso to the right side, lowering the barbell towards your right knee.
   4. Pause for a moment, then return to the starting position.
   5. Repeat the movement on the left side.
   6. 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 Landmine 180
   • Equipment: free weights, the same as the Landmine 180
   • Body position: standing, the same as the Landmine 180
8. Play demonstration

   8. Barbell Seated Twist

   84% match

   • Abs
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on a flat bench with your feet flat on the ground and your knees bent.
   2. Hold a barbell with both hands in front of your chest, keeping your elbows slightly bent.
   3. Engage your core and slowly twist your torso to one side, keeping your back straight.
   4. Pause for a moment at the end of the twist, then slowly rotate back to the starting position.
   5. Repeat the twist to the other 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 Landmine 180
   • Equipment: free weights, the same as the Landmine 180
   • Body position: seated, not standing
   • Balance: easier to stay steady on than the Landmine 180
9. 

   9. Pallof Press With Rotation

   82% match

   • Abs
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Connect a standard handle to a tower, and position the cable to shoulder height.
   2. With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable. Align outstretched arm with cable.
   3. With your feet positioned hip-width apart, pull the cable into your chest and grab the handle with your other hand. Both hands should be on the handle at this time.
   4. Facing forward, press the cable away from your chest. You core should be tight and engaged.
   5. Keeping your hips straight, twist your torso away from the pulley until you get a full quarter rotation.
   6. Maintain your rigid stance and straight arms. Return to the neutral position in a slow and controlled manner. Your arms should be extended in front of you.
   7. With the side tension still engaging your core, bring your hands to your chest and immediately press outward to a fully extended position. This constitutes one rep.
   8. Repeat to failure.
   9. Then, reposition and repeat the same series of movements on the opposite side.

   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 Landmine 180
   • Equipment: a cable, not free weights
   • Body position: standing, the same as the Landmine 180
10. Play demonstration

    10. Side Hip (On Parallel Bars)

    81% 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 Landmine 180
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing