Cable Side Crunch
Learn how to do the Cable Side Crunch with proper form and technique. This cable exercise primarily targets your Abs, with secondary emphasis on Obliques.
How to Do the Cable Side Crunch
Follow these steps to perform the Cable Side Crunch with correct form:
- 1Attach a cable handle to a low pulley and stand sideways to the machine.
- 2Grasp the handle with the hand furthest from the machine and place your other hand on your hip.
- 3Keep your feet shoulder-width apart and your knees slightly bent.
- 4With your abs engaged, bend sideways at the waist, bringing your elbow down towards your hip.
- 5Pause for a moment at the bottom, then slowly return to the starting position.
- 6Repeat for the desired number of repetitions, then switch sides.
Cable Side Crunch Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- cable
- Body Part
- waist
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Cable Side Crunch?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Full Body
Any session
Bro Split
Abs/Core Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Cable Side Crunch work?
The Cable Side Crunch primarily targets your Abs. Secondary muscles worked include Obliques. This makes it an effective exercise for developing your waist.
What equipment do I need for the Cable Side Crunch?
The Cable Side Crunch requires cable. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Cable Side Crunch with proper form?
Start by Attach a cable handle to a low pulley and stand sideways to the machine. Grasp the handle with the hand furthest from the machine and place your other hand on your hip. Keep your feet shoulder-width apart and your knees slightly bent. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Cable Side Crunch?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
What are the best sets and reps for the Cable Side Crunch?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Cable Side Crunch best for?
The Cable Side Crunch fits well into the following training splits: Full Body (Any session), Bro Split (Abs/Core Day). It is classified as a core movement.
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