Assisted Lying Leg Raise With Throw Down
Assisted Lying Leg Raise With Throw Down Exercise Description
The Assisted Lying Leg Raise With Throw Down is a partner‑resisted variation of the supine leg raise that emphasizes anterior core control and eccentric strength. You’ll raise both legs toward your partner while maintaining a posterior pelvic tilt to keep the lumbar spine from arching. The partner then provides a controlled “throw down,” and your job is to resist and lower the legs with control before returning to the top. Primary muscles include the rectus abdominis with assistance from the external obliques for trunk stability and the hip flexors for leg movement. The key training goal is anti‑extension control—keeping the ribs down and pelvis stable while the legs move. Choose this drill only if you can already perform strict, pain‑free leg raises and you have a reliable partner who can apply consistent, appropriate force.
- Muscle Groups: Abs, Core, Waist
- Target Muscles: Rectus Abdominis
- Assisting Muscles: External Obliques, Psoas Major
- Stabilizing Muscles: Internal Obliques, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Assisted
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Flexors
- Joint Involvement: Single-joint
- Muscle Location: Stomach
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Male
How To Do The Assisted Lying Leg Raise With Throw Down Exercise
‘- Lie supine on a mat with your head near your partner’s feet. Grasp their ankles (or a sturdy anchor) overhead.
– Set your trunk: exhale gently, brace the abdominal wall, draw ribs down, and posteriorly tilt the pelvis so the low back stays lightly in contact with the floor.
– Place legs together, toes up. Keep knees straight or slightly bent if hamstring tension limits control.
– Raise both legs toward vertical until your partner can reach your shins/ankles—without letting the low back lift.
– Partner applies a quick, controlled push downward (straight or slight diagonal) after confirming direction and force with you.
– Resist the push. Lower the legs slowly, keeping the pelvis tucked and the lumbar spine from arching.
– Stop the descent just before the low back lifts or heels touch the floor; pause with tension.
– Drive the legs back up under control, exhaling as you approach the top; avoid using momentum or swinging.
– Keep shoulder blades anchored, neck neutral, and eyes up; do not yank on the anchor.
– If pelvic control is lost, reduce range or add a small knee bend. Communicate with your partner to keep all throws controlled.
Assisted Lying Leg Raise With Throw Down Tips
‘- Keep a gentle posterior pelvic tilt so your low back stays lightly in contact with the floor.
– Before raising your legs, exhale gently, brace your abs, and draw your ribs down to set your trunk.
– Keep your legs together with toes up; straighten your knees or use a slight bend if hamstring tension limits control.
– Raise your legs only until your partner can reach your shins/ankles without letting your low back lift.
– Resist the partner’s push and lower your legs slowly, maintaining a tucked pelvis and preventing your lumbar spine from arching.
– Stop the descent just before your low back lifts or your heels touch the floor, and pause with tension.
– Drive your legs back up under control, exhaling as you approach the top and avoiding any swinging or momentum.
– Keep your shoulder blades anchored, neck neutral, and eyes up; do not yank on your partner’s ankles or the anchor.
– If you lose pelvic control, reduce your range of motion or add a small knee bend.
– Communicate with your partner to agree on the direction and force of each throw and keep all throws controlled.
Assisted Lying Leg Raise With Throw Down Beginner Introduction
The Assisted Lying Leg Raise With Throw Down pairs a lifter with a partner to intensify a classic on‑the‑back leg raise. Instead of moving the legs up and down unassisted, the partner adds a quick, deliberate downward push to the raised legs, turning the lowering phase into a major challenge for the abs. The front of the core handles most of the effort, side abs help steady the trunk, and the hip flexors drive the actual leg motion. Throughout the drill, the aim is a strong, braced midsection that limits lower‑back arching even as the legs swing between higher and lower positions.
This exercise blends teamwork and control: the lifter maintains tension from shoulders through pelvis while the partner delivers consistent, well‑communicated “throws.” Because of the added force and demand for precise trunk stability, it typically suits people who already manage strict, pain‑free leg raises and who work with a reliable training partner capable of matching the difficulty to the lifter’s current level.