10 Best Cable Side Bend Crunch (Bosu Ball) Alternatives for Home Gyms

The Cable Side Bend Crunch (Bosu Ball) is done standing with a cable machine. Ranked closest by our scoring: the Cable Side Crunch, the Cable Side Bend and the Standing Cable Lift.

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

Original Exercise: Cable Side Bend Crunch (Bosu Ball)

Cable Side Bend Crunch (Bosu Ball)Play demonstration
Primary muscle
Abs
Equipment
Cable
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Obliques

How to perform Cable Side Bend Crunch (Bosu Ball)
  1. Stand with your feet shoulder-width apart, holding a cable handle in one hand.
  2. Place the other hand on your hip.
  3. Engage your core and slowly bend sideways towards the hand holding the cable, keeping your back straight.
  4. Pause for a moment at the bottom of the movement, then slowly return to the starting position.
  5. Repeat for the desired number of repetitions, then switch sides.
Filter Cable Side Bend Crunch (Bosu Ball) alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.

Quick presets

Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

Ranked Cable Side Bend Crunch (Bosu Ball) Alternatives

10 substitutes, ranked by how closely each one matches the Cable Side Bend Crunch (Bosu Ball) 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
    Cable Side CrunchPlay demonstration

    1. Cable Side Crunch

    95% match
    • Abs
    • Cable
    • Intermediate
    • Isolation

    Pick this when you want to work the abs with less balance to manage.

    How to perform this exercise
    1. Attach a cable handle to a low pulley and stand sideways to the machine.
    2. Grasp the handle with the hand furthest from the machine and place your other hand on your hip.
    3. Keep your feet shoulder-width apart and your knees slightly bent.
    4. With your abs engaged, bend sideways at the waist, bringing your elbow down towards your hip.
    5. Pause for a moment at the bottom, then slowly return to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides.

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

    Why this matches
    • Primary muscle: abs, the same as the Cable Side Bend Crunch (Bosu Ball)
    • Equipment: a cable, the same as the Cable Side Bend Crunch (Bosu Ball)
    • Body position: standing, the same as the Cable Side Bend Crunch (Bosu Ball)
    • Balance: easier to stay steady on than the Cable Side Bend Crunch (Bosu Ball)
  2. Cable Side BendPlay demonstration

    2. Cable Side Bend

    91% match
    • Abs
    • Cable
    • Beginner
    • Isolation

    Pick this when you want an easier version that still works the abs.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and grasp the cable handle with one hand.
    2. Keep your back straight and your core engaged.
    3. Slowly bend sideways at the waist, lowering the cable handle towards your knee.
    4. Pause for a moment, then return to the starting position.
    5. Repeat on the other side.
    6. Alternate 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, the same as the Cable Side Bend Crunch (Bosu Ball)
    • Equipment: a cable, the same as the Cable Side Bend Crunch (Bosu Ball)
    • Body position: standing, the same as the Cable Side Bend Crunch (Bosu Ball)
    • Balance: easier to stay steady on than the Cable Side Bend Crunch (Bosu Ball)
  3. Standing Cable Lift

    3. Standing Cable Lift

    81% match
    • Abs
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Connect a standard handle on a tower, and move the cable to the lowest pulley position.
    2. With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable. Your outstretched arm should be aligned with the cable.
    3. With your feet positioned shoulder width apart, squat down and grab the handle with both hands. Your arms should still be fully extended.
    4. In one motion, pull the handle up and across your body until your arms are in a fully-extended position above your head.
    5. Keep your back straight and your arms close to your body as you pivot your back foot and straighten your legs to get a full range of motion.
    6. Retract your arms and then your body. Return to the neutral position in a slow and controlled manner.
    7. Repeat to failure.
    8. Then, reposition and repeat the same series of movements on the opposite side.

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

    Why this matches
    • Primary muscle: abs, the same as the Cable Side Bend Crunch (Bosu Ball)
    • Equipment: a cable, the same as the Cable Side Bend Crunch (Bosu Ball)
    • Body position: standing, the same as the Cable Side Bend Crunch (Bosu Ball)
    • Balance: easier to stay steady on than the Cable Side Bend Crunch (Bosu Ball)
  4. Cable Standing CrunchPlay demonstration

    4. Cable Standing Crunch

    78% match
    • Abs
    • Cable
    • Beginner
    • Isolation
    How to perform this exercise
    1. Attach a cable handle to a high pulley and stand facing away from the machine.
    2. Hold the handle with both hands and place it behind your head, keeping your elbows bent.
    3. Stand with your feet shoulder-width apart and your knees slightly bent.
    4. Keeping your abs engaged, exhale and crunch your torso down towards your knees, bringing your elbows towards your thighs.
    5. Pause for a moment at the bottom of the movement, then slowly return to the starting position.
    6. 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 Cable Side Bend Crunch (Bosu Ball)
    • Equipment: a cable, the same as the Cable Side Bend Crunch (Bosu Ball)
    • Body position: standing, the same as the Cable Side Bend Crunch (Bosu Ball)
    • Balance: easier to stay steady on than the Cable Side Bend Crunch (Bosu Ball)
  5. Cable Standing Crunch (With Rope Attachment)Play demonstration

    5. Cable Standing Crunch (With Rope Attachment)

    78% match
    • Abs
    • Cable
    • Beginner
    • Isolation
    How to perform this exercise
    1. Attach a rope to a cable machine at chest height.
    2. Stand facing away from the machine with your feet shoulder-width apart.
    3. Hold the rope with both hands and bring it behind your head, keeping your elbows bent.
    4. Engage your abs and slowly crunch your torso forward, bringing your elbows towards your knees.
    5. Pause for a moment at the top of the crunch, then slowly return to the starting position.
    6. 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 Cable Side Bend Crunch (Bosu Ball)
    • Equipment: a cable, the same as the Cable Side Bend Crunch (Bosu Ball)
    • Body position: standing, the same as the Cable Side Bend Crunch (Bosu Ball)
    • Balance: easier to stay steady on than the Cable Side Bend Crunch (Bosu Ball)
  6. Weighted Ball Side Bend

    6. Weighted Ball Side Bend

    78% match
    • Abs
    • Stability-ball
    • Intermediate
    • Isolation

    A good swap when you have a stability ball to work with, and it still works the abs.

    How to perform this exercise
    1. To begin, lie down on an exercise ball with your left side of the torso (waist, hips and shoulder) pressed against the ball.
    2. Your feet should be on the floor while your legs are crossed and hanging from the ball. Hold a weighted plate with your right hand directly to the right side of your head. Tip: Make sure the smooth side of the plate is resting against your head.
    3. Place your left arm across your torso so that your palm is on your obliques. There should be a right angle between your left forearm and upper arm. This is the starting position.
    4. Raise the side of your torso up by laterally flexing at the waist while exhaling.
    5. Hold the contraction for a second and slowly lower yourself back down to the starting position while inhaling.
    6. Repeat for the recommended amount of repetitions.
    7. Switch sides and repeat the exercise.

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

    Why this matches
    • Primary muscle: abs, the same as the Cable Side Bend Crunch (Bosu Ball)
    • Equipment: a suspension trainer, not a cable
    • Balance: easier to stay steady on than the Cable Side Bend Crunch (Bosu Ball)
  7. One-arm High-pulley Cable Side Bends

    7. One-arm High-pulley Cable Side Bends

    76% match
    • Abs
    • Cable
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Connect a standard handle to a tower. Move cable to highest pulley position.
    2. Stand with side to cable. With one hand, reach up and grab handle with underhand grip.
    3. Pull down cable until elbow touches your side and the handle is by your shoulder.
    4. Position feet hip-width apart. Place free hand on hip to help gauge pivot point.
    5. Keep arm in static position. Contract oblique to bring the weight down in a side crunch.
    6. Once you reach maximum contraction, slowly release the weight to the starting position. The weight stack should never be unloaded in a resting position. The aim is constant tension during the set.
    7. Repeat to failure.
    8. Then, reposition and repeat the same series of movements on the opposite side.

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

    Why this matches
    • Primary muscle: abs, the same as the Cable Side Bend Crunch (Bosu Ball)
    • Equipment: a cable, the same as the Cable Side Bend Crunch (Bosu Ball)
    • Body position: standing, the same as the Cable Side Bend Crunch (Bosu Ball)
    • Balance: easier to stay steady on than the Cable Side Bend Crunch (Bosu Ball)
  8. Dumbbell Side BendPlay demonstration

    8. Dumbbell Side Bend

    76% match
    • Abs
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand, letting it hang down by your side.
    2. Keeping your back straight and your core engaged, slowly bend sideways at the waist towards the opposite side of the dumbbell, lowering the weight as far as you comfortably can.
    3. Pause for a moment, then slowly return to the starting position.
    4. Repeat for the desired number of repetitions, then switch sides and repeat.

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

    Why this matches
    • Primary muscle: abs, the same as the Cable Side Bend Crunch (Bosu Ball)
    • Equipment: free weights, not a cable
    • Body position: standing, the same as the Cable Side Bend Crunch (Bosu Ball)
    • Balance: easier to stay steady on than the Cable Side Bend Crunch (Bosu Ball)
  9. Advanced Kettlebell Windmill

    9. Advanced Kettlebell Windmill

    75% match
    • Abs
    • Kettlebell
    • Advanced
    • Compound
    How to perform this exercise
    1. Clean and press a kettlebell overhead with one arm.
    2. Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Keep the non-working arm behind your back and turn your feet out at a forty-five degree angle from the arm with the kettlebell.
    3. Lower yourself as far as possible.
    4. Pause for a second and reverse the motion back to the starting position.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: abs, the same as the Cable Side Bend Crunch (Bosu Ball)
    • Equipment: free weights, not a cable
    • Body position: standing, the same as the Cable Side Bend Crunch (Bosu Ball)
  10. Kettlebell Bent PressPlay demonstration

    10. Kettlebell Bent Press

    75% match
    • Abs
    • Kettlebell
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a kettlebell in your right hand.
    2. Bend your knees slightly and press the kettlebell overhead with your right arm, keeping your elbow locked.
    3. Rotate your torso to the left, shifting your weight onto your left foot.
    4. Bend your left knee and lower your torso towards the ground, keeping your right arm extended overhead.
    5. As you lower, keep your eyes on the kettlebell and your chest lifted.
    6. Once your left hand touches the ground, push through your left foot and straighten your left leg, driving your hips forward.
    7. As you drive your hips forward, use your core and right arm to press the kettlebell back up to the starting position.
    8. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: abs, the same as the Cable Side Bend Crunch (Bosu Ball)
    • Equipment: free weights, not a cable
    • Body position: standing, the same as the Cable Side Bend Crunch (Bosu Ball)

Why You Might Need a Cable Side Bend Crunch (Bosu Ball) Alternative

You may need substitutes when you lack a BOSU or cable column, have low-back sensitivity, or want a different stability challenge. Replacing the exercise can protect the spine by shifting from unsupported lateral flexion to anti-rotation patterns that reduce shear. Substitutes also let you vary load and tempo to target oblique fiber recruitment, choose moves that emphasize slow eccentric control and tight rib-to-hip compression. Cue: perform each rep with a neutral spine, avoid driving from the hips, and feel the external obliques shorten on the concentric portion.

Cable Side Bend Crunch (Bosu Ball) FAQ

What muscles does Cable Side Bend Crunch (bosu Ball) work?

It primarily targets the external and internal obliques through lateral flexion, with secondary recruitment of the rectus abdominis and quadratus lumborum for stabilization. Cue: keep hips fixed and squeeze the oblique on the shortening phase to maximize targeted activation.

What is the best bodyweight alternative to Cable Side Bend Crunch (bosu Ball)?

Side-plank hip dips are the top bodyweight substitute because they create large oblique activation while loading time under tension and hip stabilization. Cue: stack your shoulders, lower hips in a controlled 2–3 second descent, and squeeze the oblique to raise back up.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.

Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology