TETSUCable Judo Flip vs Lying Leg-Hip Raise
The Cable Judo Flip and the Lying Leg-Hip Raise both train the abs as their primary muscle. The Cable Judo Flip uses a cable while the Lying Leg-Hip Raise is bodyweight-only. Here is how they compare and when to pick each.
Side-by-side comparison
| Cable Judo Flip | Lying Leg-Hip Raise | |
|---|---|---|
| Primary muscle | abs | abs |
| Body part | waist | waist |
| Supporting muscles | obliques and shoulders | hip flexors |
| Equipment | cable | bodyweight |
| Steps in our guide | 8 | 5 |
How each one starts
Cable Judo Flip — first steps
- Stand facing the cable machine with your feet shoulder-width apart.
- Hold the cable handle with both hands at chest level, palms facing down.
Lying Leg-Hip Raise — first steps
- Lie flat on your back with your legs extended and your arms by your sides.
- Place your hands under your glutes for support.
Full step-by-step guides are linked below.
Which should you choose?
The Cable Judo Flip keeps constant tension on the muscle through the whole range of motion. The Lying Leg-Hip Raise needs no equipment and scales through leverage, tempo and reps. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the abs adapting.
Full form guides
Common questions
Is the Cable Judo Flip better than the Lying Leg-Hip Raise?
Neither is universally better — both train the abs as the primary mover. The Cable Judo Flip keeps constant tension on the muscle through the whole range of motion, while the Lying Leg-Hip Raise needs no equipment and scales through leverage, tempo and reps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Cable Judo Flip and the Lying Leg-Hip Raise in the same program?
Yes, but usually not in the same session — they overlap heavily on the abs. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Cable Judo Flip and the Lying Leg-Hip Raise work the same muscles?
The primary muscle is the same: the abs. Supporting muscles differ slightly — obliques and shoulders for the Cable Judo Flip versus hip flexors for the Lying Leg-Hip Raise.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.