Exercise guide · Advanced · Compound
Cable Side Bend Crunch (Bosu Ball): How to Do It & Muscles Worked
The cable side bend crunch (bosu ball) targets the abdominal muscles, particularly the obliques, using a cable machine while standing on a BOSU ball to add instability and challenge balance.
How to do the cable side bend crunch (bosu ball)
- Step 1: Stand with your feet shoulder-width apart, holding a cable handle in one hand.
- Step 2: Place the other hand on your hip.
- Step 3: Engage your core and slowly bend sideways towards the hand holding the cable, keeping your back straight.
- Step 4: Pause for a moment at the bottom of the movement, then slowly return to the starting position.
- Step 5: Repeat for the desired number of repetitions, then switch sides.
Sets, reps and programming
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | 1–3 reps in reserve |
| Muscle growth | 3–4 | 6–12 | 2–3 min | 1–2 reps in reserve |
| Muscular endurance | 2–3 | 12–20 | 1–2 min | 1–3 reps in reserve |
Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.
Cable Side Bend Crunch (Bosu Ball) alternatives
More exercises that train the abs as their main target:
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Assisted Hanging Knee Raise with Throw Down
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Barbell Rollerout
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Barbell Rollerout from Bench
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Barbell Standing AB Rollerout
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Cable Russian Twists (On Stability Ball)
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Dead Bug
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Hanging Leg Raise
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3/4 Sit-Up
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Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.
Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.
This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.