10 Best Seated Barbell Twist Alternatives for Safer Waist Training

The Seated Barbell Twist is done seated with a barbell. Ranked closest by our scoring: the Spine Twist, the Russian Twist and the Seated Side Crunch (Wall).

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

Original Exercise: Seated Barbell Twist

Seated Barbell Twist
Primary muscle
Abs
Equipment
Barbell
Difficulty
Intermediate
Type
Isolation
How to perform Seated Barbell Twist
  1. Start out by sitting at the end of a flat bench with a barbell placed on top of your thighs. Your feet should be shoulder width apart from each other.
  2. Grip the bar with your palms facing down and make sure your hands are wider than shoulder width apart from each other. Begin to lift the barbell up over your head until your arms are fully extended.
  3. Now lower the barbell behind your head until it is resting along the base of your neck. This is the starting position.
  4. While keeping your feet and head stationary, move your waist from side to side so that your oblique muscles feel the contraction. Only move from side to side as far as your waist will allow you to go. Stretching or moving too far can cause an injury to occur. Tip: Use a slow and controlled motion.
  5. Remember to breathe out while twisting your body to the side and in when moving back to the starting position.
  6. Repeat for the recommended amount of repetitions.
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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.

  1. Best match
    Spine TwistPlay demonstration

    1. Spine Twist

    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. 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 Seated Barbell Twist
    • Primary muscle: abs, the same as the Seated Barbell Twist
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as the Seated Barbell Twist
  2. Russian TwistPlay demonstration

    2. Russian Twist

    77% 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 Seated Barbell Twist
    • Primary muscle: abs, the same as the Seated Barbell Twist
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as the Seated Barbell Twist
    • Balance: harder to stay steady on than the Seated Barbell Twist
  3. Seated Side Crunch (Wall)Play demonstration

    3. Seated Side Crunch (Wall)

    74% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on the floor with your back against a wall and your legs extended in front of you.
    2. Bend your knees and place your feet flat on the floor, hip-width apart.
    3. Place your hands behind your head with your elbows pointing outwards.
    4. Engage your abs and lean to one side, bringing your elbow towards your hip.
    5. Pause for a moment, then return to the starting position.
    6. Repeat on the other side.
    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 Seated Barbell Twist
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as the Seated Barbell Twist
  4. Hanging Straight Twisting Leg Hip RaisePlay demonstration

    4. Hanging Straight Twisting Leg Hip Raise

    73% 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. 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 Seated Barbell Twist
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Seated Barbell Twist
  5. Incline Twisting Sit-upPlay demonstration

    5. Incline Twisting Sit-up

    72% 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 Seated Barbell Twist
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not seated
  6. Flexion Leg Sit Up (Bent Knee)Play demonstration

    6. Flexion Leg Sit Up (Bent Knee)

    72% 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 Seated Barbell Twist
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not seated
  7. Flexion Leg Sit Up (Straight Arm)Play demonstration

    7. Flexion Leg Sit Up (Straight Arm)

    72% 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 Seated Barbell Twist
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not seated
  8. Crab Twist Toe TouchPlay demonstration

    8. Crab Twist Toe Touch

    71% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    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
    • Movement: anti-rotation twist, the same as the Seated Barbell Twist
    • Primary muscle: abs, the same as the Seated Barbell Twist
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as the Seated Barbell Twist
    • Balance: harder to stay steady on than the Seated Barbell Twist
  9. Seated Flat Bench Leg Pull-in

    9. Seated Flat Bench Leg Pull-in

    70% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Sit on a bench with the legs stretched out in front of you slightly below parallel and your arms holding on to the sides of the bench. Your torso should be leaning backwards around a 45-degree angle from the bench. This will be your starting position.
    2. Bring the knees in toward you as you move your torso closer to them at the same time. Breathe out as you perform this movement.
    3. After a second pause, go back to the starting position as you inhale.
    4. 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 Seated Barbell Twist
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as the Seated Barbell Twist
  10. Seated Leg Tucks

    10. Seated Leg Tucks

    70% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Sit on a bench with the legs stretched out in front of you slightly below parallel and your arms holding on to the sides of the bench. Your torso should be leaning backwards around a 45-degree angle from the bench. This will be your starting position.
    2. Bring the knees in toward you as you move your torso closer to them at the same time. Breathe out as you perform this movement.
    3. After a second pause, go back to the starting position as you inhale.
    4. 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 Seated Barbell Twist
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as the Seated Barbell Twist

Seated Barbell Twist FAQ

What muscles does Seated Barbell Twist work?

The Seated Barbell Twist primarily targets the external obliques and recruits the rectus abdominis and transverse abdominis for stabilization. Biomechanically it loads thoracic rotation while requiring the pelvis to stay fixed; cue: rotate from the ribs and brace the core to avoid lumbar shear.

What is the best bodyweight alternative to Seated Barbell Twist?

A rotational side-plank (side-plank reach) is the best bodyweight alternative because it combines anti-rotation bracing with dynamic thoracic rotation. Cue: stack your hips, squeeze the glutes, reach the top arm through under your torso, and rotate from the thoracic spine to maximize oblique firing.

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