10 Best Plate Twist Alternatives for Home or Gym

The Plate Twist is done standing. Ranked closest by our scoring: the 45° Side Bend, the Flexion Leg Sit Up (Bent Knee) and the Flexion Leg Sit Up (Straight Arm).

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

Original Exercise: Plate Twist

Plate Twist
Primary muscle
Abs
Equipment
Other
Difficulty
Intermediate
Type
Isolation
How to perform Plate Twist
  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.
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Ranked Plate Twist Alternatives

10 substitutes, ranked by how closely each one matches the Plate Twist 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
    45° Side BendPlay demonstration

    1. 45° Side Bend

    78% 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 Plate Twist
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Plate Twist
  2. Flexion Leg Sit Up (Bent Knee)Play demonstration

    2. Flexion Leg Sit Up (Bent Knee)

    75% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation

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

    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 Plate Twist
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  3. Flexion Leg Sit Up (Straight Arm)Play demonstration

    3. Flexion Leg Sit Up (Straight Arm)

    75% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation

    Pick this when you want to work the abs with less balance to manage.

    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 Plate Twist
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  4. Incline Twisting Sit-upPlay demonstration

    4. Incline Twisting Sit-up

    75% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound

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

    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 Plate Twist
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
    • Balance: easier to stay steady on than the Plate Twist
  5. Side Hip (On Parallel Bars)Play demonstration

    5. 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 Plate Twist
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Plate Twist
  6. Russian TwistPlay demonstration

    6. Russian Twist

    74% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation

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

    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
    • Movement: anti-rotation twist, the same as the Plate Twist
    • Primary muscle: abs, the same as the Plate Twist
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not standing
  7. Elbow-to-kneePlay demonstration

    7. Elbow-to-knee

    73% 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 Plate Twist
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  8. Spine TwistPlay demonstration

    8. Spine Twist

    73% 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
    • Movement: anti-rotation twist, the same as the Plate Twist
    • Primary muscle: abs, the same as the Plate Twist
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not standing
    • Balance: easier to stay steady on than the Plate Twist
  9. Twisted Leg RaisePlay demonstration

    9. 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 Plate Twist
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
  10. 3/4 Sit-upPlay demonstration

    10. 3/4 Sit-up

    71% 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 Plate Twist
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing

Plate Twist FAQ

What muscles does Plate Twist work?

Plate Twist primarily targets the external and internal obliques and the rectus abdominis while demanding stabilization from the transverse abdominis and lumbar erectors. Cue a tall chest and rotate from the thoracic spine so the obliques, not the lumbar spine, produce the torque.

What is the best bodyweight alternative to Plate Twist?

The Russian twist is the best bodyweight alternative, sit with a slight lean, brace your core, and rotate the torso while keeping the pelvis anchored so the obliques do the work. If hanging options exist, perform hanging knee raises with a controlled twist to emphasize the obliques while minimizing lumbar flexion.

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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