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 45° Side Bend, the Suspended Reverse Crunch and the Scissor Kick.

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.
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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
    45° Side BendPlay demonstration

    1. 45° Side Bend

    71% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation

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

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your arms extended straight down by your sides.
    2. Keeping your back straight and your core engaged, slowly bend your torso to one side, lowering your hand towards your knee.
    3. Pause for a moment at the bottom, then slowly return to the starting position.
    4. Repeat on the other side.
    5. 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, the same as the Cable Side Bend Crunch (Bosu Ball)
    • Equipment: bodyweight only, 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)
  2. Suspended Reverse CrunchPlay demonstration

    2. Suspended Reverse Crunch

    69% 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, the same as the Cable Side Bend Crunch (Bosu Ball)
    • Equipment: a suspension trainer, not a cable
    • Body position: hanging, not standing
  3. Scissor Kick

    3. Scissor Kick

    67% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. To begin, lie down with your back pressed against the floor or on an exercise mat (optional). Your arms should be fully extended to the sides with your palms facing down. Note: The arms should be stationary the entire time.
    2. With a slight bend at the knees, lift your legs up so that your heels are about 6 inches off the ground. This is the starting position.
    3. Now lift your left leg up to about a 45 degree angle while your right leg is lowered until the heel is about 2-3 inches from the ground.
    4. Switch movements by raising your right leg up and lowering your left leg. Remember to breathe while performing this exercise.
    5. Repeat for the recommended amount 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: bodyweight only, not a cable
    • Body position: lying on your back, not standing
    • Balance: easier to stay steady on than the Cable Side Bend Crunch (Bosu Ball)
  4. Bottoms-upPlay demonstration

    4. Bottoms-up

    66% 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. Bend your knees and bring them towards your chest, keeping your feet off the ground.
    3. Engaging your abs, lift your hips off the ground, bringing your knees towards your head.
    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 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: abs, the same as the Cable Side Bend Crunch (Bosu Ball)
    • Equipment: bodyweight only, not a cable
    • Body position: lying on your back, not standing
  5. Leg Pull In Flat BenchPlay demonstration

    5. Leg Pull In Flat Bench

    64% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    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, the same as the Cable Side Bend Crunch (Bosu Ball)
    • Equipment: bodyweight only, not a cable
    • Body position: seated, not standing
    • Balance: easier to stay steady on than the Cable Side Bend Crunch (Bosu Ball)
  6. Sit-upPlay demonstration

    6. Sit-up

    64% 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, the same as the Cable Side Bend Crunch (Bosu Ball)
    • Equipment: bodyweight only, not a cable
    • Body position: lying on your back, not standing
  7. Flat Bench Leg Pull-in

    7. Flat Bench Leg Pull-in

    64% 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, the same as the Cable Side Bend Crunch (Bosu Ball)
    • Equipment: bodyweight only, not a cable
    • Body position: lying on your back, not standing
    • Balance: easier to stay steady on than the Cable Side Bend Crunch (Bosu Ball)
  8. Butt-upsPlay demonstration

    8. Butt-ups

    63% 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 by your sides, palms facing down.
    3. Engaging your abs, lift your legs off the ground, bringing your knees towards your chest.
    4. At the top of the movement, squeeze your abs and pause for a moment.
    5. Slowly lower your legs back down to the starting position.
    6. 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, the same as the Cable Side Bend Crunch (Bosu Ball)
    • Equipment: bodyweight only, not a cable
    • Body position: lying on your back, not standing
  9. Reverse CrunchPlay demonstration

    9. Reverse Crunch

    63% 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, the same as the Cable Side Bend Crunch (Bosu Ball)
    • Equipment: bodyweight only, not a cable
    • Body position: lying on your back, not standing
  10. Tuck CrunchPlay demonstration

    10. Tuck Crunch

    63% 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, lift your shoulder blades off the ground and bring your knees towards your chest, simultaneously curling your upper body towards your knees.
    4. Pause for a moment at the top, then slowly lower your shoulder blades and extend your legs 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, the same as the Cable Side Bend Crunch (Bosu Ball)
    • Equipment: bodyweight only, not a cable
    • Body position: lying on your back, not standing

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.

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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