Cable Crunch
Curl ribs toward pelvis, hips stay still.
How to do it →Cable Crunch vs Dead Bug
Both train your abs. Here's how they differ, and when to pick each one.
Dead Bug
Lower back flat to floor, exhale as limbs extend.
How to do it →Side by side
| Cable Crunch | Dead Bug | |
|---|---|---|
| Kit | Cable | Bodyweight |
| Main muscles | Abs | Abs, Core |
| Also works | Obliques | Obliques |
| Bench needed | No | No |
| One side at a time | No | Yes |
| Works at home | Gym only | Yes, no kit |
| Starting load | Around 20 kg | Your bodyweight |
How each one feels
Cable Crunch
- Curl your ribs down towards your pelvis.
- Return slowly, keeping your hips still.
Watch out for: Sitting back with your hips.
Dead Bug
- Slowly extend one arm back overhead and the opposite leg out straight — at the same time — while you breathe out.
- Return to the middle, then do the other arm and leg. That's one rep each side.
Watch out for: Lower back lifting off the floor.
Cable Crunch: pros and cons
- + Easy to progress: add a little weight or one more rep each week.
- + The machine guides the path, so it's beginner-friendly and steady.
- + Keeps tension on the muscle through the whole rep.
- + Really focused on your abs.
- − Needs a gym, and the station might be taken at busy times.
- − Can be awkward if your body needs looking after, or during pregnancy.
Dead Bug: pros and cons
- + No kit needed, so you can do it anywhere.
- + One side at a time helps even out imbalances.
- + Really focused on your abs.
- − Harder to add weight in small steps as you get stronger.
- − Takes twice as long because you do each side.
- − Can be awkward if your body needs looking after, or during pregnancy.
Which should you pick?
- Pick Cable Crunch if you want smooth, steady tension and easy weight changes.
- Pick Dead Bug if you train at home, travel a lot, or want something you can do anywhere.
- Cable Crunch is the natural next step once Dead Bug gets awkward to load.
- Dead Bug needs no kit, so it's great at home or when the gym's packed.
- Dead Bug trains one side at a time, which helps even out imbalances.
- Honestly? Both work. The best one is the one you'll do consistently and add a little to each week.
Not sure which suits you? Your Gyde picks for you, then swaps it when you outgrow it.
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