10 Best Suspended Fallout Alternatives for Home & Gym

Ranked Suspended Fallout Alternatives

10 substitutes, ranked by how closely each one matches the Suspended Fallout 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. Play demonstration

   1. Suspended Abdominal Fallout

   44% match

   • Abs
   • Bodyweight
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Attach a suspension trainer to a high anchor point and adjust the straps to waist height.
   2. Stand facing away from the anchor point and hold the handles with your arms extended in front of you.
   3. Lean forward at the waist, keeping your body straight and your core engaged.
   4. Lower your body as far as you can while maintaining control and tension in your abs.
   5. Pause for a moment at the bottom, then slowly raise your body back up to the starting position.
   6. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: abs, not abdominals
   • Equipment: a suspension trainer, the same as the Suspended Fallout
   • Body position: kneeling, the same as the Suspended Fallout
2. Play demonstration

   2. Suspended Reverse Crunch

   42% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
   2. Engage your core and lift your knees up towards your chest, curling your pelvis towards your ribcage.
   3. Pause for a moment at the top, then slowly lower your knees back down to the starting position.
   4. 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: a suspension trainer, the same as the Suspended Fallout
   • Body position: hanging, not kneeling
3. Best match

   

   3. Side Jackknife

   35% match

   • Abdominals
   • Bodyweight
   • Intermediate
   • Isolation

   Pick this when you want to work the abdominals one side at a time.

   How to perform this exercise

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: abdominals, the same as the Suspended Fallout
   • Equipment: bodyweight only, not a suspension trainer
   • Body position: lying face down, not kneeling
4. 

   4. Crunches

   35% match

   • Abdominals
   • Bodyweight
   • Beginner
   • Isolation

   It still works the abdominals, through a different movement.

   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 Suspended Fallout
   • Equipment: bodyweight only, not a suspension trainer
   • Body position: lying on your back, not kneeling
5. 

   5. Decline Oblique Crunch

   35% 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 Suspended Fallout
   • Equipment: bodyweight only, not a suspension trainer
   • Body position: lying on your back, not kneeling
   • Balance: easier to stay steady on than the Suspended Fallout
6. 

   6. Natural Glute Ham Raise

   34% match

   • Hamstrings
   • Bodyweight
   • Advanced
   • Compound

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

   How to perform this exercise

   1. Using the leg pad of a lat pulldown machine or a preacher bench, position yourself so that your ankles are under the pads, knees on the seat, and you are facing away from the machine. You should be upright and maintaining good posture.
   2. This will be your starting position. Lower yourself under control until your knees are almost completely straight.
   3. Remaining in control, raise yourself back up to the starting position.
   4. If you are unable to complete a rep, use a band, a partner, or push off of a box to aid in completing a repetition.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: hamstrings, not abdominals
   • Equipment: bodyweight only, not a suspension trainer
   • Body position: kneeling, the same as the Suspended Fallout
7. Play demonstration

   7. Ring Dips

   32% match

   • Triceps
   • Bodyweight
   • Advanced
   • Compound

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

   How to perform this exercise

   1. Start by hanging from the rings with your arms fully extended and your body straight.
   2. Lower your body by bending your elbows until your shoulders are below your elbows.
   3. Push yourself back up to the starting position by straightening your arms.
   4. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: triceps, not abdominals
   • Equipment: a suspension trainer, the same as the Suspended Fallout
   • Body position: standing, not kneeling
8. Play demonstration

   8. Suspended Push-up

   32% match

   • Pectorals
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Find a suspension trainer and adjust it to an appropriate height.
   2. Stand facing away from the anchor point and hold the handles with an overhand grip.
   3. Walk your feet forward, leaning your body forward until your weight is supported by the suspension trainer.
   4. Keep your body straight from head to heels, engage your core, and lower your chest towards the handles.
   5. Push through your chest and arms to return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, not abdominals
   • Equipment: a suspension trainer, the same as the Suspended Fallout
   • Body position: lying face down, not kneeling
9. Play demonstration

   9. Bodyweight Drop Jump Squat

   31% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Lower your body into a squat position by bending your knees and pushing your hips back.
   3. Jump up explosively, extending your hips, knees, and ankles.
   4. While in mid-air, quickly bring your feet together.
   5. Land softly on the balls of your feet and immediately drop back into a squat position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, not abdominals
   • Equipment: bodyweight only, not a suspension trainer
   • Body position: standing, not kneeling
10. Play demonstration

    10. Negative Crunch

    31% match

    • Abs
    • Bodyweight
    • Intermediate
    • 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 10 to 15 reps.

    Why this matches

    • Primary muscle: abs, not abdominals
    • Equipment: bodyweight only, not a suspension trainer
    • Body position: lying on your back, not kneeling