10 Best Landmine 180 Alternatives for Abs and Waist Training

The Landmine 180 is done standing with a barbell. Ranked closest by our scoring: the Side Hip (On Parallel Bars), the Incline Twisting Sit-up and the Hanging Straight Twisting Leg Hip Raise.

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

Original Exercise: Landmine 180

Landmine 180Play demonstration
Primary muscle
Abs
Equipment
Barbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Obliques, Quadriceps

How to perform Landmine 180
  1. Stand with your feet shoulder-width apart and hold the barbell with both hands in front of your chest.
  2. Bend your knees slightly and rotate your torso to the right, swinging the barbell down towards your right hip.
  3. As you reach the bottom of the movement, quickly reverse the motion and rotate your torso to the left, swinging the barbell up and across your body towards your left shoulder.
  4. Continue this twisting motion, alternating sides, for the desired number of repetitions.
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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
    Side Hip (On Parallel Bars)Play demonstration

    1. Side Hip (On Parallel Bars)

    81% 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. 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
  2. Incline Twisting Sit-upPlay demonstration

    2. Incline Twisting Sit-up

    79% 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 Landmine 180
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
    • Balance: easier to stay steady on than the Landmine 180
  3. Hanging Straight Twisting Leg Hip RaisePlay demonstration

    3. Hanging Straight Twisting Leg Hip Raise

    77% 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 Landmine 180
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  4. Crab Twist Toe TouchPlay demonstration

    4. Crab Twist Toe Touch

    74% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want an easier single-leg 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 Landmine 180
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not standing
  5. V-sit On FloorPlay demonstration

    5. V-sit On Floor

    71% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Sit on the floor with your legs extended in front of you.
    2. Lean back slightly and lift your legs off the ground, keeping them straight.
    3. Simultaneously, lift your upper body off the ground and reach your arms towards your legs.
    4. Hold this position for a few seconds, then slowly lower your upper body and 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
    • Movement: anti-rotation hold, not anti-rotation twist
    • Primary muscle: abs, the same as the Landmine 180
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not standing
    • Balance: harder to stay steady on than the Landmine 180
  6. 45° Side BendPlay demonstration

    6. 45° Side Bend

    71% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation

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

    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 Landmine 180
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Landmine 180
  7. Gorilla ChinPlay demonstration

    7. Gorilla Chin

    69% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound

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

    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 Landmine 180
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Landmine 180
  8. Russian TwistPlay demonstration

    8. Russian Twist

    69% 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 Landmine 180
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not standing
  9. Flexion Leg Sit Up (Bent Knee)Play demonstration

    9. Flexion Leg Sit Up (Bent Knee)

    68% 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. At the same time, lift your legs off the ground, bending your knees and bringing them towards your chest.
    5. Pause for a moment at the top, then slowly lower your upper body and legs back down to the starting position.
    6. 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 Landmine 180
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  10. Flexion Leg Sit Up (Straight Arm)Play demonstration

    10. Flexion Leg Sit Up (Straight Arm)

    68% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your legs extended and arms straight above your head.
    2. Engaging your abs, lift your upper body off the ground while simultaneously lifting your legs towards your chest.
    3. Reach your hands towards your toes as you lift your upper body and legs.
    4. Pause for a moment at the top, then slowly lower your upper body and 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 Landmine 180
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing

Landmine 180 FAQ

What muscles does Landmine 180 work?

The Landmine 180 primarily targets the obliques with support from the rectus abdominis and transverse abdominis for intra-abdominal pressure. It also recruits lats, glutes, and hip rotators to generate and control rotation; rotate through the thoracic spine while bracing your core to maximize oblique activation.

What is the best bodyweight alternative to Landmine 180?

A side plank with controlled hip dips is the best bodyweight alternative for anti-rotation and lateral core strength; stack your feet, lower the hips then lift using the obliques, and keep hips square. That movement trains the transverse abdominis and obliques without loading the spine.

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