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Assisted Lying Leg Raise With Lateral Throw Down
Lie on your back with legs extended; a partner raises and laterally throws your legs down to one side. Resist the throw by engaging your obliques to control the movement, then repeat on the other side. Maintain a straight leg position throughout.
- Target muscles
- Abs, Obliques, Upper abs, Lower abs
- Also works
- Upper legs
- Equipment
- Bodyweight
- Training style
- Home, Calisthenics, Gym-based
- Logged as
- Reps
- Popularity
- 65 of 100
Assisted Lying Leg Raise With Lateral Throw Down: how to do it
- Lie flat on your back with your legs extended and arms at your sides.
- Have a partner stand near your head and hold your ankles.
- The partner raises your legs vertically, holding them straight.
- While your legs are raised, the partner laterally throws your legs down on one side, engaging your obliques.
- Resist the throw and control the movement using your abdominal muscles.
- Return your legs to the vertical position.
- The partner laterally throws your legs down on the opposite side.
- Repeat the exercise, alternating sides with each throw.
Common mistakes
Common errors include bending the knees too much, letting the lower back lift off the floor, and failing to engage the core during the throw down. Keep your legs straight, press your lower back into the ground, and resist using momentum.
Alternatives
More Abs exercises
Questions about Assisted Lying Leg Raise With Lateral Throw Down
What muscles does the Assisted Lying Leg Raise With Lateral Throw Down work?
This exercise primarily targets your abs, obliques, and both the upper and lower abdominal muscles. It also engages your upper legs as stabilizers, especially during the side-to-side resistance movement.
Do I need any equipment for the Assisted Lying Leg Raise With Lateral Throw Down?
No special equipment is required—this is a bodyweight exercise. However, you do need a partner to perform the lateral throw down motion; if working alone, you can use resistance bands or a weighted ball for a similar stimulus.
Is the Assisted Lying Leg Raise With Lateral Throw Down suitable for beginners?
Beginners can perform this move using smaller lateral throws to build core strength gradually. It is important to focus on maintaining proper leg control and avoiding sudden, uncontrolled movements to reduce strain.
What are common mistakes to avoid during this exercise?
Common errors include bending the knees too much, letting the lower back lift off the floor, and failing to engage the core during the throw down. Keep your legs straight, press your lower back into the ground, and resist using momentum.
How many sets and reps should I do for best results?
Start with 2–3 sets of 8–12 lateral throw downs on each side, resting 60–90 seconds between sets. As your core strength improves, you can increase the reps or add more sets for greater challenge.
What safety tips should I follow for the Assisted Lying Leg Raise With Lateral Throw Down?
Ensure you perform the exercise on a flat, cushioned surface to protect your spine. Communicate with your partner to control the throw down force, and stop immediately if you feel sharp pain or discomfort in your lower back.
Are there variations of the Assisted Lying Leg Raise With Lateral Throw Down?
Yes, you can perform the throw down in different patterns—such as diagonal or alternating speeds—for variety. You can also add ankle weights or perform without a partner by using resistance bands anchored at your feet for lateral tension.