10 Best Standing Rope Crunch Alternatives for Home & Gym

Ranked Standing Rope Crunch Alternatives

10 substitutes, ranked by how closely each one matches the Standing Rope Crunch 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

   

   1. Crunches

   66% match

   • Abdominals
   • Bodyweight
   • Beginner
   • Isolation

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

   How to perform this exercise

   1. Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch.
   2. Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
   3. While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor.
   4. Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. At the top of the movement, contract your abdominals hard and keep the contraction for a second. Tip: Focus on slow, controlled movement - don't cheat yourself by using momentum.
   5. After the one second contraction, begin to come down slowly again to the starting position as you inhale.
   6. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: abdominals, the same as the Standing Rope Crunch
   • Equipment: bodyweight only, not a cable
   • Body position: lying on your back, not standing
2. Play demonstration

   2. Leg Pull In Flat Bench

   62% match

   • Abs
   • Bodyweight
   • Intermediate
   • Isolation

   A looser match: it works the abs rather than the abdominals.

   How to perform this exercise

   1. Sit on a flat bench with your legs extended straight out in front of you.
   2. Place your hands on the bench beside your hips for support.
   3. Engage your abs and 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 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, not abdominals
   • Equipment: bodyweight only, not a cable
   • Body position: seated, not standing
3. Play demonstration

   3. Sit-up

   62% 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, not abdominals
   • Equipment: bodyweight only, not a cable
   • Body position: lying on your back, not standing
4. 

   4. Flat Bench Leg Pull-in

   62% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie on an exercise mat or a flat bench with your legs off the end.
   2. Place your hands either under your glutes with your palms down or by the sides holding on to the bench (or with palms down by the side on an exercise mat). Also extend your legs straight out. This will be your starting position.
   3. Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue this movement until your knees are near your chest. Hold the contracted position for a second.
   4. As you breathe in, slowly return to the starting position.
   5. Repeat for the recommended amount 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, not abdominals
   • Equipment: bodyweight only, not a cable
   • Body position: lying on your back, not standing
5. Play demonstration

   5. Reverse Crunch

   62% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie flat on your back with your arms extended along your sides.
   2. Bend your knees and lift your feet off the ground, bringing your thighs perpendicular to the floor.
   3. Contract your abs and curl your hips off the floor, bringing your knees towards your chest.
   4. Pause for a moment at the top, then slowly lower your hips 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, not abdominals
   • Equipment: bodyweight only, not a cable
   • Body position: lying on your back, not standing
6. Play demonstration

   6. Lying Leg-hip Raise

   61% 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 core and lift your legs off the ground, raising them towards the ceiling.
   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 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, not abdominals
   • Equipment: bodyweight only, not a cable
   • Body position: lying on your back, not standing
7. 

   7. Decline Oblique Crunch

   60% match

   • Abdominals
   • Bodyweight
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Secure your legs at the end of the decline bench and slowly lay down on the bench.
   2. Raise your upper body off the bench until your torso is about 35-45 degrees if measured from the floor.
   3. Put one hand beside your head and the other on your thigh. This will be your starting position.
   4. Raise your upper body slowly from the starting position while turning your torso to the left. Continue crunching up as you exhale until your right elbow touches your left knee. Hold this contracted position for a second. Tip: Focus on keeping your abs tight and keeping the movement slow and controlled.
   5. Lower your body back down slowly to the starting position as you inhale.
   6. After completing one set on the right for the recommended amount of repetitions, switch to your left side. Tip: Focus on really twisting your torso and feeling the contraction when you are in the up position.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: abdominals, the same as the Standing Rope Crunch
   • Equipment: bodyweight only, not a cable
   • Body position: lying on your back, not standing
   • Balance: easier to stay steady on than the Standing Rope Crunch
8. Play demonstration

   8. Lying Leg Raise Flat Bench

   58% match

   • Abs
   • Bodyweight
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Lie flat on a flat bench with your back pressed against it.
   2. Place your hands under your glutes for support.
   3. Keep your legs straight and together, and lift them up towards the ceiling.
   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 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, not abdominals
   • Equipment: bodyweight only, not a cable
   • Body position: lying on your back, not standing
9. 

   9. Seated Leg Tucks

   58% 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, not abdominals
   • Equipment: bodyweight only, not a cable
   • Body position: seated, not standing
10. Play demonstration

    10. Sit-up With Arms On Chest

    58% 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. Cross your arms over your chest.
    3. Engaging your abs, lift your upper body off the ground towards your knees.
    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, not abdominals
    • Equipment: bodyweight only, not a cable
    • Body position: lying on your back, not standing