TETSUCable Judo Flip vs Reverse Plank With Leg Lift
The Cable Judo Flip and the Reverse Plank With Leg Lift both train the abs as their primary muscle. The Cable Judo Flip uses a cable while the Reverse Plank With Leg Lift is bodyweight-only. Here is how they compare and when to pick each.
Side-by-side comparison
| Cable Judo Flip | Reverse Plank With Leg Lift | |
|---|---|---|
| Primary muscle | abs | abs |
| Body part | waist | waist |
| Supporting muscles | obliques and shoulders | glutes, hamstrings and shoulders |
| Equipment | cable | bodyweight |
| Steps in our guide | 8 | 6 |
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.
Reverse Plank With Leg Lift — first steps
- Sit on the ground with your legs extended in front of you and your hands resting on the ground behind you, fingers pointing towards your feet.
- Press through your hands and lift your hips off the ground, coming into a reverse plank position.
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 Reverse Plank With Leg Lift 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 Reverse Plank With Leg Lift?
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 Reverse Plank With Leg Lift 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 Reverse Plank With Leg Lift 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 Reverse Plank With Leg Lift 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 glutes, hamstrings and shoulders for the Reverse Plank With Leg Lift.
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.