Bosu Ball Cable Crunch With Side Bends
The Bosu Ball Cable Crunch With Side Bends isolates the Abdominals through a controlled range of motion. This beginner-level cable exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The abdominals handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to Bosu Ball Cable Crunch With Side Bends
- 1
Connect a standard handle to each arm of a cable machine, and position them in the most downward position.
- 2
Grab a Bosu Ball and position it in front and center of the cable machine.
- 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
With both hands, reach back and grab the handle of each cable.
- 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
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
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
Repeat the same series of movements to failure.
- 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
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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Bosu Ball Cable Crunch With Side Bends work?
The Bosu Ball Cable Crunch With Side Bends primarily targets the Abdominals. It's an effective isolation exercise for building abdominals strength.
Is the Bosu Ball Cable Crunch With Side Bends good for beginners?
Yes, the Bosu Ball Cable Crunch With Side Bends is suitable for beginners. Start with light weight to master the 10-step form before adding load.
What equipment do I need for the Bosu Ball Cable Crunch With Side Bends?
You need cable to perform the Bosu Ball Cable Crunch With Side Bends. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.