Assisted Lying Leg Raise With Lateral Throw Down
- Target muscle
- Obliques, Rectus Abdominis
- Synergist muscles
- Adductor Brevis, Adductor Longus, Sartorius, Tensor Fasciae Latae
- Equipment
- Assisted
- Body part
- Waist
- Type
- Strength
The assisted lying leg raise with lateral throw down is a partner-based core exercise that primarily targets the obliques and rectus abdominis, with help from the hip adductors (adductor brevis and longus), sartorius, and tensor fasciae latae. You lie on your back and raise your legs while a partner throws them down to alternating sides; you resist and control the return to center, building rotational and anti-rotation core strength.
How to do the Assisted Lying Leg Raise With Lateral Throw Down
- 1Lie flat on your back on the floor or a mat with your legs together and extended, and your partner standing at your head.
- 2Reach overhead and grip your partner's ankles or lower legs to anchor your upper body.
- 3Brace your core and raise both legs together until they point up toward your partner, keeping them straight.
- 4Have your partner firmly push your feet down and out to one side, driving your legs toward the floor on a diagonal.
- 5Resist the descent and stop your legs just before they touch the floor, keeping your lower back from arching off the mat.
- 6Pull your legs back up to the center top position under control, using your obliques and abs.
- 7Repeat the throw down to the opposite side, alternating left and right for the prescribed reps.
- 8Lower your legs under control to finish the set and release your partner's ankles.
Form tips
- Keep your lower back pressed into the mat throughout to protect your spine and keep tension on the abs.
- Control the descent on every rep — resist your partner's throw rather than letting your legs drop freely.
- Keep your legs as straight as possible so the obliques and abs do the work instead of your hip flexors taking over.
- Agree on a consistent throw force with your partner so the side-to-side reps stay even and challenging.
Common mistakes
- Letting the lower back arch off the floor as the legs descend, which strains the spine and removes tension from the abs.
- Letting the legs drop without resistance, which wastes the eccentric and turns the rep into momentum instead of control.
- Bending the knees heavily to shorten the lever, which shifts work to the hip flexors and away from the obliques.
- Having the partner throw unevenly or too hard, which makes one side dominate and risks losing control near the floor.
Frequently asked questions
What muscles does the assisted lying leg raise with lateral throw down work?
It primarily works the obliques and rectus abdominis, with the hip adductors (adductor brevis and longus), sartorius, and tensor fasciae latae assisting as synergists.
How does the partner assist on this exercise?
The partner stands at your head and throws your raised legs down to one side at a time. Your job is to resist that push and control the legs back up to center, which loads the obliques on each diagonal.
Is this exercise good for beginners?
It is better suited to those who already have basic core control. Beginners should master a standard lying leg raise first, then add a gentle, controlled throw with a trusted partner.
How many sets and reps should I do?
Aim for 2 to 3 sets of 8 to 12 reps per side, alternating left and right. Keep each rep controlled and stop the set when your form or your ability to resist the throw breaks down.
