Waist Exercise · Cable

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Cable Judo Flip

The judo flip is a rotational core exercise that mimics a throwing motion, pulling the cable across the body to train the obliques through a diagonal, sports-specific pattern rather than a straight side bend. It's closer to the kind of core training athletes in rotational sports actually need than a standard crunch or plank. Driving the movement from the hips and core, not just the arms, is what makes it effective.

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Category

Waist

Equipment

Cable

Target

Abs

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Cable Judo Flip

1. Stand facing the cable machine with your feet shoulder-width apart.
2. Hold the cable handle with both hands at chest level, palms facing down.
3. Brace your core and rotate your torso to the right, pulling the cable across your body.
4. As you rotate, pivot your back foot and let your hips rotate naturally.
5. Extend your arms fully, finishing the movement by flipping the cable handle over your shoulder.
6. Reverse the movement to return to the starting position, rotating your torso back to center.
7. Repeat the movement on the opposite side.
8. Continue alternating sides for the desired number of repetitions.

Technique & Form Tips

Focus on trunk flexion, rotation, or anti-movement stability as required by your specific variation. Maintain the suggested pelvic and spinal orientation to keep tension focused on the abdominal area throughout each repetition or hold.

Common Mistakes to Avoid

• Copying the wrong trunk action: Follow the demonstrated movement. A held plank, rotation and crunch require different actions rather than the same repeated trunk curl.
• Lower back arching: Keep the spine controlled to prevent the lower back from hyperextending under the load.
• Excessive speed: Perform movements with deliberate control rather than relying on rapid, bouncing motions.

How to Breathe During This Exercise

Maintain a steady breathing rhythm during the effort.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Cable Judo Flip mainly targets your Abs, with your Obliques helping support the movement, along with your Shoulders.

More Waist Exercises

3/4 Sit-Up Body Weight · Abs 45° Side Bend Body Weight · Abs Air Bike Body Weight · Abs Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have cable? These target the same abs with different equipment.

Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band · Abs

FAQ

What muscles does the Cable Judo Flip work?

The Cable Judo Flip mainly works your abs. It also helps strengthen your obliques and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Cable Judo Flip?

You do the Cable Judo Flip with a cable. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Cable Judo Flip?

One mistake to watch for is copying the wrong trunk action: Follow the demonstrated movement. A held plank, rotation and crunch require different actions rather than the same repeated trunk curl.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Cable Judo Flip?

Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.

What's a good alternative to the Cable Judo Flip?

The Arms Overhead Full Sit-Up (male) trains your abs with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.