Assisted Lying Leg Raise With Throw Down
- Target muscle
- Rectus Abdominis
- Synergist muscles
- Adductor Brevis, Adductor Longus, Obliques, Pectineous, Sartorius, Tensor Fasciae Latae
- Equipment
- Assisted
- Body part
- Waist
- Type
- Strength
The assisted lying leg raise with throw down is a partner-assisted core exercise that primarily targets the rectus abdominis, with help from the obliques and the hip flexors and adductors (adductor brevis, adductor longus, pectineus, sartorius, and tensor fasciae latae). You lie on your back and raise your legs toward a partner who pushes them back down, while you resist and stop them before they hit the floor. It builds anti-extension core strength and control through a demanding eccentric.
How to do the Assisted Lying Leg Raise With Throw Down
- 1Lie flat on your back with your legs together and extended, and your partner standing at your head facing your feet.
- 2Reach overhead and grip your partner's ankles or lower legs to anchor your upper body.
- 3Brace your core and press your lower back lightly into the floor to remove the arch.
- 4Raise your straight legs toward your partner until your feet point up toward their hands, keeping your legs together.
- 5Have your partner firmly push (throw) your legs back down toward the floor.
- 6Resist the throw and lower your legs under control, stopping them just before your heels touch the ground.
- 7Without resting on the floor, raise your legs back toward your partner to begin the next rep.
- 8Complete your reps, then lower your legs to the floor under control and release your partner's legs.
Form tips
- Keep your lower back pressed into the floor on every rep so the work stays in your abs rather than your lower back.
- Grip your partner's legs firmly to anchor your torso, but let your abs — not your arms — control the movement.
- Ask your partner to vary the throw direction (down, slightly left, slightly right) to challenge your obliques and control.
- Stop your legs an inch or two above the floor to keep constant tension on the abs through the full set.
- Keep your knees soft but your legs essentially straight; bending them turns it into a knee tuck and reduces the load.
Common mistakes
- Letting your lower back arch off the floor as the legs lower, which shifts strain to the spine and risks lower-back injury.
- Pulling with your arms on your partner's legs instead of driving the movement from your abs, which cheats the rep.
- Letting your legs drop fast and crash to the floor instead of resisting the throw, losing the eccentric that builds the strength.
- Bending the knees heavily to make the lower easier, which removes tension from the abs.
- Holding your breath through the throw; exhale as you resist so you can keep your core braced.
Frequently asked questions
What muscles does the assisted lying leg raise with throw down work?
It primarily works the rectus abdominis (front abs), with the obliques and the hip flexors and adductors — adductor brevis, adductor longus, pectineus, sartorius, and tensor fasciae latae — assisting as you raise and resist the legs.
How do I do the throw down safely?
Your partner pushes your raised legs back toward the floor while you resist and lower under control. Keep your lower back pressed into the floor and stop your legs just before they touch down — never let them crash to the ground.
Is this exercise good for beginners?
It's better suited to intermediate lifters because the throw adds a fast eccentric that's hard to control. Beginners should master regular lying leg raises first and have the partner throw gently at first.
How many sets and reps should I do?
Three to four sets of 8–15 controlled reps works well for most people. Stop the set once you can no longer keep your lower back flat against the floor.
What's a good alternative if I don't have a partner?
Standard lying leg raises or hanging leg raises target the same rectus abdominis. To mimic the throw, lower your legs slowly for a 3–4 second count on each rep to load the eccentric.
