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Bosu Ball Cable Crunch With Side Bends

The Bosu Ball Cable Crunch With Side Bends primarily targets your Abdominals. It requires cable and is best suited to beginner lifters.

Beginner level · Equipment: Cable · Isolation · Pull

Primary muscles: Abdominals

How to perform Bosu Ball Cable Crunch With Side Bends

  1. Step 1. Connect a standard handle to each arm of a cable machine, and position them in the most downward position.
  2. Step 2. Grab a Bosu Ball and position it in front and center of the cable machine.
  3. Step 3. Lie down on the Bosu Ball with the small of your back arched around the ball. Your rear end should be close to the floor without touching it.
  4. Step 4. With both hands, reach back and grab the handle of each cable.
  5. Step 5. With your feet positioned in a wide stance, extend your arms straight out in front of you and in between your knees. Your hands should be at knee level.
  6. Step 6. Keep your arms straight and in-line with the upward angle of the cable. Elevate your torso in a crunching motion without dropping or bending your arms.
  7. Step 7. Maintain the rigid position with your arms. Slowly descend back to the starting position with your back arched around the Bosu Ball and your abdominals elongated.
  8. Step 8. Repeat the same series of movements to failure.
  9. Step 9. Once you reach failure, keep your abs tight and raise your torso into plank position so your back is elevated off the Bosu Ball.
  10. Step 10. Lower your arms down to your side; keep them straight. Start doing alternating side bends; reach for your heels! This finishing movement will focus on your obliques.

Frequently asked questions

How should I position my body on the Bosu ball for this exercise?

Position your lower back against the curve of the Bosu ball to allow for a full range of motion. Ensure your hips are stable and your feet are planted firmly on the floor for balance.

What primary muscle groups are targeted during this movement?

This exercise primarily targets the rectus abdominis through the crunching motion. The addition of the side bend increases engagement of the internal and external obliques.

What is a common mistake to avoid when performing cable crunches?

Avoid pulling the cable with your arms or neck instead of your core. Focus on initiating the movement by contracting your abdominals and maintaining a steady tempo throughout the set.

How can a beginner modify this exercise if the cable resistance is too difficult?

Beginners can perform the movement using only bodyweight on the Bosu ball to master the coordination. Once the stabilization and side bend mechanics are fluid, light cable resistance can be introduced.

What are the recommended sets and reps for core hypertrophy?

Perform 3 to 4 sets of 12 to 15 controlled repetitions to maximize time under tension. This frequency can be integrated into a core routine two to three times per week.

Sample sets & reps for Bosu Ball Cable Crunch With Side Bends

  • Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
  • Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
  • Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • 3/4 Sit-Up — bodyweight
  • Ab Crunch Machine — machine
  • Ab Roller — other
  • Advanced Kettlebell Windmill — kettlebell
  • Air Bike — bodyweight

See all Abdominals exercises →

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