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 45° Side Bend, the Leg Pull In Flat Bench and the Sit-up.

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.
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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.

  1. Best match
    45° Side BendPlay demonstration

    1. 45° Side Bend

    75% 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 Crunch
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Cable Side Crunch
  2. Leg Pull In Flat BenchPlay demonstration

    2. Leg Pull In Flat Bench

    69% 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 Crunch
    • Equipment: bodyweight only, not a cable
    • Body position: seated, not standing
  3. Sit-upPlay demonstration

    3. Sit-up

    69% 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 Crunch
    • Equipment: bodyweight only, not a cable
    • Body position: lying on your back, not standing
  4. Flat Bench Leg Pull-in

    4. Flat Bench Leg Pull-in

    68% 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 Crunch
    • Equipment: bodyweight only, not a cable
    • Body position: lying on your back, not standing
    • Balance: easier to stay steady on than the Cable Side Crunch
  5. Scissor Kick

    5. Scissor Kick

    68% 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 Crunch
    • Equipment: bodyweight only, not a cable
    • Body position: lying on your back, not standing
    • Balance: harder to stay steady on than the Cable Side Crunch
  6. Butt-upsPlay demonstration

    6. Butt-ups

    68% 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 Crunch
    • Equipment: bodyweight only, not a cable
    • Body position: lying on your back, not standing
  7. Reverse CrunchPlay demonstration

    7. Reverse Crunch

    68% 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 Crunch
    • Equipment: bodyweight only, not a cable
    • Body position: lying on your back, not standing
  8. Tuck CrunchPlay demonstration

    8. Tuck Crunch

    68% 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 Crunch
    • Equipment: bodyweight only, not a cable
    • Body position: lying on your back, not standing
  9. Lying Leg-hip RaisePlay demonstration

    9. Lying Leg-hip Raise

    68% 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. Place your hands under your glutes for support.
    3. Engage your core and lift your legs off the ground, raising them towards the ceiling.
    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 Crunch
    • Equipment: bodyweight only, not a cable
    • Body position: lying on your back, not standing
  10. Bent-knee Hip Raise

    10. Bent-knee Hip Raise

    67% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lay flat on the floor with your arms next to your sides.
    2. Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.
    3. Using your lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs. Continue this movement until you raise your hips off of the floor by rolling your pelvis backward. Breathe out as you perform this portion of the movement. Tip: At the end of the movement your knees will be over your chest.
    4. Squeeze your abs at the top of the movement for a second and then return to the starting position slowly as you breathe in. Tip: Maintain a controlled motion at all times.
    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 Crunch
    • Equipment: bodyweight only, not a cable
    • Body position: lying on your back, not standing
    • Balance: easier to stay steady on than the Cable Side Crunch

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.

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