10 Best Roller Body Saw Alternatives for Home and Gym

The Roller Body Saw is done lying face down with a foam roller. Ranked closest by our scoring: the Prone Twist On Stability Ball, the Stability Ball Crunch (Full Range Hands Behind Head) and the Flexion Leg Sit Up (Bent Knee).

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

Original Exercise: Roller Body Saw

Roller Body SawPlay demonstration
Primary muscle
Abs
Equipment
Foam-roll
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Shoulders, Triceps, Core

How to perform Roller Body Saw
  1. Start in a plank position with your forearms on the roller and your body in a straight line.
  2. Engage your core and slowly roll the roller forward, extending your body as far as you can while maintaining control.
  3. Pause for a moment at the furthest point, then slowly roll the roller back towards your starting position.
  4. Repeat for the desired number of repetitions.
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Ranked Roller Body Saw Alternatives

10 substitutes, ranked by how closely each one matches the Roller Body Saw 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
    Prone Twist On Stability BallPlay demonstration

    1. Prone Twist On Stability Ball

    92% match
    • Abs
    • Stability-ball
    • Intermediate
    • Isolation

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

    How to perform this exercise
    1. Start by lying face down on a stability ball with your feet shoulder-width apart and your toes touching the ground.
    2. Place your hands behind your head or cross them over your chest.
    3. Engage your core muscles and slowly lift your upper body off the ball, keeping your back straight.
    4. Rotate your torso to one side, bringing your shoulder towards your hip. Keep your hips and legs stable throughout the movement.
    5. Pause for a moment, then return to the starting position.
    6. Repeat the rotation to the other side.
    7. Continue alternating sides 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 Roller Body Saw
    • Equipment: bodyweight only, the same as the Roller Body Saw
    • Body position: lying face down, the same as the Roller Body Saw
  2. Stability Ball Crunch (Full Range Hands Behind Head)Play demonstration

    2. Stability Ball Crunch (Full Range Hands Behind Head)

    88% match
    • Abs
    • Stability-ball
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engaging your abs, slowly curl your upper body forward, bringing your chest towards your knees.
    4. Pause for a moment at the top, then slowly lower your upper body back 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 Roller Body Saw
    • Equipment: bodyweight only, the same as the Roller Body Saw
    • Body position: lying on your back, not lying face down
    • Balance: easier to stay steady on than the Roller Body Saw
  3. Flexion Leg Sit Up (Bent Knee)Play demonstration

    3. Flexion Leg Sit Up (Bent Knee)

    85% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation

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

    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 Roller Body Saw
    • Equipment: bodyweight only, the same as the Roller Body Saw
    • Body position: lying on your back, not lying face down
  4. Flexion Leg Sit Up (Straight Arm)Play demonstration

    4. Flexion Leg Sit Up (Straight Arm)

    85% 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 Roller Body Saw
    • Equipment: bodyweight only, the same as the Roller Body Saw
    • Body position: lying on your back, not lying face down
  5. 3/4 Sit-upPlay demonstration

    5. 3/4 Sit-up

    81% 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 Roller Body Saw
    • Equipment: bodyweight only, the same as the Roller Body Saw
    • Body position: lying on your back, not lying face down
  6. Frog CrunchPlay demonstration

    6. Frog Crunch

    81% 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, 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 Roller Body Saw
    • Equipment: bodyweight only, the same as the Roller Body Saw
    • Body position: lying on your back, not lying face down
  7. Side Hip (On Parallel Bars)Play demonstration

    7. Side Hip (On Parallel Bars)

    80% 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 Roller Body Saw
    • Equipment: bodyweight only, the same as the Roller Body Saw
    • Body position: hanging, not lying face down
    • Balance: easier to stay steady on than the Roller Body Saw
  8. Groin CrunchPlay demonstration

    8. Groin Crunch

    80% 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, lift your legs off the ground, bringing your knees towards your chest.
    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 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Roller Body Saw
    • Equipment: bodyweight only, the same as the Roller Body Saw
    • Body position: lying on your back, not lying face down
  9. Knee Touch CrunchPlay demonstration

    9. Knee Touch Crunch

    80% 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, lift your shoulder blades off the ground and reach your right hand towards your left knee.
    4. Return to the starting position and repeat, this time reaching your left hand towards your right knee.
    5. Continue alternating sides 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 Roller Body Saw
    • Equipment: bodyweight only, the same as the Roller Body Saw
    • Body position: lying on your back, not lying face down
  10. Pull-in (On Stability Ball)Play demonstration

    10. Pull-in (On Stability Ball)

    80% match
    • Abs
    • Stability-ball
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Start by sitting on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
    2. Place your hands on the sides of the stability ball for support.
    3. Engage your abs and slowly roll your hips forward, bringing your knees towards your chest.
    4. Pause for a moment at the top of the movement, then slowly extend your legs back 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 Roller Body Saw
    • Equipment: bodyweight only, the same as the Roller Body Saw
    • Body position: lying face down, the same as the Roller Body Saw

Roller Body Saw FAQ

What is the best bodyweight alternative to Roller Body Saw?

Plank walkouts are the best bodyweight substitute because they reproduce anti-extension stress and teach controlled hip hinge and core control. Cue a tight brace, keep the pelvis neutral, and walk the hands out only as far as you can return without lumbar sag to maintain rectus abdominis and transverse abdominis activation.

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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