10 Best Torso Rotation Alternatives for Home and Gym

Ranked Torso Rotation Alternatives

10 substitutes, ranked by how closely each one matches the Torso Rotation 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. Play demonstration

   1. Russian Twist

   77% match

   • Abs
   • Bodyweight
   • Intermediate
   • Isolation

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

   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

   • Primary muscle: abs, not abdominals
   • Equipment: bodyweight only, the same as the Torso Rotation
   • Body position: seated, the same as the Torso Rotation
2. Play demonstration

   Progression

   2. Prone Twist On Stability Ball

   77% match

   • Abs
   • Stability-ball
   • Intermediate
   • Isolation

   A looser match: it uses the same equipment, but it works the abs rather than the abdominals.

   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, not abdominals
   • Equipment: bodyweight only, the same as the Torso Rotation
   • Body position: lying face down, not seated
3. Play demonstration

   Progression

   3. Weighted Seated Twist (On Stability Ball)

   73% match

   • Abs
   • Stability-ball
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
   2. Hold a weight plate or dumbbell with both hands close to your chest.
   3. Engage your core and slowly rotate your torso to one side, keeping your hips stable.
   4. Pause for a moment at the end of the rotation, then slowly return to the starting position.
   5. Repeat the rotation to the other 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

   • Primary muscle: abs, not abdominals
   • Equipment: bodyweight only, the same as the Torso Rotation
   • Body position: seated, the same as the Torso Rotation
4. Play demonstration

   4. Spine Twist

   74% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   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

   • Primary muscle: abs, not abdominals
   • Equipment: bodyweight only, the same as the Torso Rotation
   • Body position: seated, the same as the Torso Rotation
   • Balance: easier to stay steady on than the Torso Rotation
5. Play demonstration

   5. Crab Twist Toe Touch

   72% 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

   • Primary muscle: abs, not abdominals
   • Equipment: bodyweight only, the same as the Torso Rotation
   • Body position: seated, the same as the Torso Rotation
6. Best match

   

   6. Toe Touchers

   72% match

   • Abdominals
   • Bodyweight
   • Beginner
   • Isolation

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

   How to perform this exercise

   1. To begin, lie down on the floor or an exercise mat with your back pressed against the floor. Your arms should be lying across your sides with the palms facing down.
   2. Your legs should be touching each other. Slowly elevate your legs up in the air until they are almost perpendicular to the floor with a slight bend at the knees. Your feet should be parallel to the floor.
   3. Move your arms so that they are fully extended at a 45 degree angle from the floor. This is the starting position.
   4. While keeping your lower back pressed against the floor, slowly lift your torso and use your hands to try and touch your toes. Remember to exhale while perform this part of the exercise.
   5. Slowly begin to lower your torso and arms back down to the starting position while inhaling. Remember to keep your arms straight out pointing towards your toes.
   6. Repeat for the recommended amount 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: abdominals, the same as the Torso Rotation
   • Equipment: bodyweight only, the same as the Torso Rotation
   • Body position: lying on your back, not seated
   • Balance: easier to stay steady on than the Torso Rotation
7. Play demonstration

   7. Side Hip (On Parallel Bars)

   71% 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, not abdominals
   • Equipment: bodyweight only, the same as the Torso Rotation
   • Body position: hanging, not seated
8. Play demonstration

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

   71% 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, not abdominals
   • Equipment: bodyweight only, the same as the Torso Rotation
   • Body position: lying on your back, not seated
9. Play demonstration

   9. Seated Side Crunch (Wall)

   70% 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, not abdominals
   • Equipment: bodyweight only, the same as the Torso Rotation
   • Body position: seated, the same as the Torso Rotation
   • Balance: easier to stay steady on than the Torso Rotation
10. Play demonstration

    10. V-sit On Floor

    70% match

    • Abs
    • Bodyweight
    • Advanced
    • Compound

    How to perform this exercise

    1. Sit on the floor with your legs extended in front of you.
    2. Lean back slightly and lift your legs off the ground, keeping them straight.
    3. Simultaneously, lift your upper body off the ground and reach your arms towards your legs.
    4. Hold this position for a few seconds, 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 or 4 sets of 6 to 10 reps.

    Why this matches

    • Movement: anti-rotation hold, not anti-rotation twist
    • Primary muscle: abs, not abdominals
    • Equipment: bodyweight only, the same as the Torso Rotation
    • Body position: seated, the same as the Torso Rotation