Bosu Ball Cable Crunch With Side Bends
Bosu Ball Cable Crunch With Side Bends is a beginner-level isolation in the strength category that primarily works the abs. It is performed with cable.
How to do it
- 1Connect a standard handle to each arm of a cable machine, and position them in the most downward position.
- 2Grab a Bosu Ball and position it in front and center of the cable machine.
- 3Lie 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.
- 4With both hands, reach back and grab the handle of each cable.
- 5With 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.
- 6Keep 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.
- 7Maintain 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.
- 8Repeat the same series of movements to failure.
- 9Once you reach failure, keep your abs tight and raise your torso into plank position so your back is elevated off the Bosu Ball.
- 10Lower 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.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Focus on the muscle contraction and control the eccentric (lowering) phase.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.