10 Best Seated Barbell Twist Alternatives for Safer Waist Training

Ranked Seated Barbell Twist Alternatives

10 substitutes, ranked by how closely each one matches the Seated Barbell 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Barbell Standing Twist

   90% match

   • Abs
   • Barbell
   • Intermediate
   • Isolation

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

   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

   • Movement: anti-rotation twist, the same as the Seated Barbell Twist
   • Primary muscle: abs, the same as the Seated Barbell Twist
   • Equipment: free weights, the same as the Seated Barbell Twist
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Seated Barbell Twist
2. Play demonstration

   2. Assisted Motion Russian Twist

   88% match

   • Abs
   • Medicine-ball
   • Intermediate
   • Isolation

   Pick this when you want to work 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. Hold the medicine ball with both hands in front of your chest.
   3. Lean back slightly, engaging your abs and keeping your back straight.
   4. Slowly twist your torso to the right, bringing the medicine ball towards the right side of your body.
   5. Pause for a moment, then twist your torso to the left, bringing the medicine ball towards the left side of your body.
   6. 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 Seated Barbell Twist
   • Primary muscle: abs, the same as the Seated Barbell Twist
   • Equipment: free weights, the same as the Seated Barbell Twist
   • Body position: seated, the same as the Seated Barbell Twist
3. Play demonstration

   3. Weighted Russian Twist

   87% match

   • Abs
   • Weighted
   • 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 your feet flat on the floor.
   2. Hold a weight or medicine ball with both hands in front of your chest.
   3. Lean back slightly, keeping your back straight and your core engaged.
   4. Slowly twist your torso to the right, bringing the weight or medicine ball towards the floor on your right side.
   5. Pause for a moment, then twist your torso to the left, bringing the weight or medicine ball towards the floor on your left side.
   6. 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 Seated Barbell Twist
   • Primary muscle: abs, the same as the Seated Barbell Twist
   • Equipment: free weights, the same as the Seated Barbell Twist
   • Body position: seated, the same as the Seated Barbell Twist
   • Balance: harder to stay steady on than the Seated Barbell Twist
4. Play demonstration

   4. Weighted Russian Twist (Legs Up)

   87% match

   • Abs
   • Weighted
   • Advanced
   • Isolation

   How to perform this exercise

   1. Sit on the ground with your knees bent and feet lifted off the ground, keeping your legs together.
   2. Hold the weight with both hands in front of your chest, keeping your elbows slightly bent.
   3. Lean back slightly to engage your core muscles.
   4. Twist your torso to the right, bringing the weight towards the ground on your right side.
   5. Pause for a moment, then twist your torso to the left, bringing the weight towards the ground on your left side.
   6. 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 Seated Barbell Twist
   • Primary muscle: abs, the same as the Seated Barbell Twist
   • Equipment: free weights, the same as the Seated Barbell Twist
   • Body position: seated, the same as the Seated Barbell Twist
   • Balance: harder to stay steady on than the Seated Barbell Twist
5. 

   5. Plate Twist

   87% match

   • Abs
   • Other
   • Intermediate
   • Isolation

   A straight swap when you want to keep working 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

   • Movement: anti-rotation twist, the same as the Seated Barbell Twist
   • Primary muscle: abs, the same as the Seated Barbell Twist
6. Play demonstration

   6. Cable Twist

   82% match

   • Abs
   • Cable
   • Intermediate
   • Isolation

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

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, facing the cable machine.
   2. Hold the cable handle with both hands in front of your chest, keeping your arms slightly bent.
   3. Engage your core and twist your torso to the right, pulling the cable across your body.
   4. Pause for a moment at the end of the movement, feeling the contraction in your abs and obliques.
   5. Slowly return to the starting position, resisting the cable's pull.
   6. Repeat the movement to the left side.
   7. Continue alternating sides for the desired number of repetitions.

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

   Why this matches

   • Movement: anti-rotation twist, the same as the Seated Barbell Twist
   • Primary muscle: abs, the same as the Seated Barbell Twist
   • Equipment: a cable, not free weights
   • Body position: standing, not seated
7. Play demonstration

   7. Band Seated Twist

   81% match

   • Abs
   • Band
   • Intermediate
   • Isolation

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

   How to perform this exercise

   1. Sit on the ground with your legs extended in front of you and your back straight.
   2. Wrap the band around your waist and hold the ends with both hands.
   3. Engage your abs and slowly twist your torso to one side, keeping your back straight and your feet on the ground.
   4. Pause for a moment at the end of the twist, then slowly return 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 sets of 10 to 15 reps.

   Why this matches

   • Movement: anti-rotation twist, the same as the Seated Barbell Twist
   • Primary muscle: abs, the same as the Seated Barbell Twist
   • Equipment: a band, not free weights
   • Body position: seated, the same as the Seated Barbell Twist
8. Play demonstration

   Progression

   8. Landmine 180

   80% match

   • Abs
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   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.

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

   Why this matches

   • Primary muscle: abs, the same as the Seated Barbell Twist
   • Equipment: free weights, the same as the Seated Barbell Twist
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Seated Barbell Twist
9. 

   9. Barbell Side Bend

   79% match

   • Abs
   • Barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be shoulder width apart. This will be your starting position.
   2. While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale. Tip: Keep the rest of the body stationary.
   3. Now repeat the movement but bending to the left instead. Hold for a second and come back to the starting position.
   4. Repeat for the recommended amount 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 Seated Barbell Twist
   • Equipment: free weights, the same as the Seated Barbell Twist
   • Body position: standing, not seated
10. Play demonstration

    10. Barbell Side Bent

    79% 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 Seated Barbell Twist
    • Equipment: free weights, the same as the Seated Barbell Twist
    • Body position: standing, not seated