10 Best Cable Side Crunch Alternatives for Gym or Home

The Cable Side Crunch is done standing with a cable machine. Ranked closest by our scoring: the Cable Side Bend, the Cable Side Bend Crunch (Bosu Ball) and the Cable Standing Crunch. Two harder versions, the Standing Cable Lift and the Pallof Press With Rotation, are listed below as progressions rather than swaps.

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

Original Exercise: Cable Side Crunch

Cable Side CrunchPlay demonstration
Primary muscle
Abs
Equipment
Cable
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Obliques

How to perform Cable Side Crunch
  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.
Filter Cable Side Crunch 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 Crunch Alternatives

10 substitutes, ranked by how closely each one matches the Cable Side Crunch 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. Best match
    Cable Side BendPlay demonstration

    1. Cable Side Bend

    96% 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 Crunch
    • Equipment: a cable, the same as the Cable Side Crunch
    • Body position: standing, the same as the Cable Side Crunch
  2. Cable Side Bend Crunch (Bosu Ball)Play demonstration

    2. Cable Side Bend Crunch (Bosu Ball)

    95% match
    • Abs
    • Cable
    • Intermediate
    • Isolation

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

    How to perform this exercise
    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.

    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 Crunch
    • Equipment: a cable, the same as the Cable Side Crunch
    • Body position: standing, the same as the Cable Side Crunch
    • Balance: harder to stay steady on than the Cable Side Crunch
  3. Standing Cable Lift

    Progression

    3. Standing Cable Lift

    85% match
    • Abs
    • Cable
    • Intermediate
    • Compound

    Pick this when you want a harder version that still works the abs.

    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 Crunch
    • Equipment: a cable, the same as the Cable Side Crunch
    • Body position: standing, the same as the Cable Side Crunch
  4. Cable Standing CrunchPlay demonstration

    4. Cable Standing Crunch

    83% match
    • Abs
    • Cable
    • Beginner
    • Isolation

    It uses the same equipment and still works the abs.

    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 Crunch
    • Equipment: a cable, the same as the Cable Side Crunch
    • Body position: standing, the same as the Cable Side Crunch
  5. Cable Standing Crunch (With Rope Attachment)Play demonstration

    5. Cable Standing Crunch (With Rope Attachment)

    83% 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 Crunch
    • Equipment: a cable, the same as the Cable Side Crunch
    • Body position: standing, the same as the Cable Side Crunch
  6. One-arm High-pulley Cable Side Bends

    6. One-arm High-pulley Cable Side Bends

    81% 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 Crunch
    • Equipment: a cable, the same as the Cable Side Crunch
    • Body position: standing, the same as the Cable Side Crunch
  7. Dumbbell Side BendPlay demonstration

    7. Dumbbell Side Bend

    80% match
    • Abs
    • Dumbbell
    • Beginner
    • Isolation

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

    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 Crunch
    • Equipment: free weights, not a cable
    • Body position: standing, the same as the Cable Side Crunch
  8. Weighted Ball Side Bend

    8. Weighted Ball Side Bend

    79% match
    • Abs
    • Stability-ball
    • Intermediate
    • Isolation
    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 Crunch
    • Equipment: a suspension trainer, not a cable
    • Balance: harder to stay steady on than the Cable Side Crunch
  9. Pallof Press With Rotation

    Progression

    9. Pallof Press With Rotation

    75% match
    • Abs
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Connect a standard handle to a tower, and position the cable to shoulder height.
    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. Align outstretched arm with cable.
    3. With your feet positioned hip-width apart, pull the cable into your chest and grab the handle with your other hand. Both hands should be on the handle at this time.
    4. Facing forward, press the cable away from your chest. You core should be tight and engaged.
    5. Keeping your hips straight, twist your torso away from the pulley until you get a full quarter rotation.
    6. Maintain your rigid stance and straight arms. Return to the neutral position in a slow and controlled manner. Your arms should be extended in front of you.
    7. With the side tension still engaging your core, bring your hands to your chest and immediately press outward to a fully extended position. This constitutes one rep.
    8. Repeat to failure.
    9. 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 Crunch
    • Equipment: a cable, the same as the Cable Side Crunch
    • Body position: standing, the same as the Cable Side Crunch
  10. 45° Side BendPlay demonstration

    10. 45° Side Bend

    75% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    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 Crunch
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Cable Side Crunch

Why You Might Need a Cable Side Crunch Alternative

You might substitute the cable side crunch for several reasons: lack of cable equipment, lower-back pain with loaded lateral flexion, or a preference for anti-rotation training. Some athletes need closed-chain stability work (side plank variations) rather than isolation compression. Choose a substitute that reduces lumbar shear, such as a side plank with stacked hips, which maintains a neutral spine while activating the external obliques and transverse abdominis. For progressive overload choose a weighted dumbbell side bend to increase load safely through a controlled 2–3 second eccentric.

Cable Side Crunch FAQ

What muscles does Cable Side Crunch work?

The cable side crunch primarily targets the external obliques through controlled lateral flexion, with the rectus abdominis acting secondarily. The transverse abdominis and lumbar erectors stabilize the spine, so brace your core and perform the movement slowly to maximize oblique recruitment.

What is the best bodyweight alternative to Cable Side Crunch?

The side plank with hip dips is the best bodyweight option: stack your feet, press hips up to a straight line, lower slowly 2–3 seconds, and squeeze the obliques at the top. This keeps the spine neutral while forcing strong isometric oblique activation.

Can I build muscle without doing Cable Side Crunch?

Yes. Use progressive overload through weighted side bends, heavy loaded carries, or increased time under tension on unilateral holds. For hypertrophy, slow the eccentric to 3–4 seconds and maintain a tight core brace to increase oblique fiber recruitment.

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