BOSU Ball Cable Side Crunch
In SetGrip: Cable Side Crunch (BOSU Ball)
- Secondary muscles
- Obliques
- Body part
- Core
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Standing on a BOSU while a cable drags at one hand doubles the job: the obliques bend the trunk against the stack while your ankles and hips negotiate the dome. The instability caps the load well below a normal Cable Side Bend, so treat it as a control drill rather than a strength movement.
How to do the BOSU Ball Cable Side Crunch
- Stand with your feet shoulder-width apart, holding a cable handle in one hand.
- Place the other hand on your hip.
- Engage your core and slowly bend sideways towards the hand holding the cable, keeping your back straight.
- Pause for a moment at the bottom of the movement, then slowly return to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Tip: Slide your hand down the outside of your thigh as a guide and stop when it reaches the knee, not further.
Muscles worked
Primary
Abs · Core
The obliques on the side opposite the weight do the work, contracting to pull the torso back upright; you should feel a tight band running from the ribs to the hip on that side.
Secondary
- Obliques — The obliques are the prime movers here, both bending the trunk sideways and resisting the pull of the load as you lower.
Common mistakes
- Leaning forward instead of sideways — keep your hips and shoulders square to the front so the bend happens purely in the frontal plane, otherwise the hip flexors take over.
- Loading both hands on dumbbell side bends — a weight in each hand counterbalances and leaves the obliques little to do; hold one side only and let the free arm hang.
- Rushing the stretch — the loaded side has to lengthen under control, so pause for a count at the bottom before pulling back up with the obliques.
- Going too heavy — this is a small range of motion and the spine is loaded laterally, so pick a weight you can move for 12 to 20 clean reps.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 3 × 8–12 | 60 s |
| Endurance | 2–3 × 15–25 | 45 s |
Put side bends at the end of a session with the rest of your core work, once heavy squats or deadlifts are done. They pair naturally with cable or dumbbell crunches using the same station.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the BOSU Ball Cable Side Crunch work?
The BOSU Ball Cable Side Crunch primarily works the abs. It also involves the obliques, which assist the movement and stabilise the joints.
Is the BOSU Ball Cable Side Crunch good for beginners?
Not as a starting point. The BOSU Ball Cable Side Crunch is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the BOSU Ball Cable Side Crunch?
If you cannot do the BOSU Ball Cable Side Crunch, try the Captain's Chair Oblique Knee Raise, the 45-Degree Bench Side Bend or the Cable Side Bend. Each of them trains the abs through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the BOSU Ball Cable Side Crunch, a sensible starting point is strength: 3 × 8–12 with 60 s rest; endurance: 2–3 × 15–25 with 45 s rest. Train it at the end of a session or pair it with a lower-body lift as active rest.
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