Assisted Lying Leg Raise With Lateral Throw Down
Assisted Lying Leg Raise With Lateral Throw Down Exercise Description
Assisted Lying Leg Raise With Lateral Throw Down is a partner-assisted core exercise that combines a supine leg raise with multi‑directional perturbations. You lie on your back and maintain a strong abdominal brace with a slight posterior pelvic tilt while a partner guides or “throws” your legs downward in straight and diagonal paths. Your task is to resist spinal extension and rotation, then bring the legs back to vertical under control. This emphasizes lumbopelvic stability through the rectus abdominis and the internal/external obliques while the hip flexors move the legs. Because the forces vary laterally, the obliques work isometrically to keep the pelvis from tipping or twisting. Keep the range only where the low back stays in light contact with the floor—the goal is control, not speed or height. This variation uses body weight plus a partner and can also be performed by anchoring the hands to a sturdy, immovable object overhead for stability.
- Muscle Groups: Hips
- Target Muscles: Psoas Major
- Assisting Muscles: Iliacus, Rectus Femoris
- Stabilizing Muscles: External Obliques, Internal Obliques, Rectus Abdominis, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Flexors
- Joint Involvement: Single-joint
- Muscle Location: Hip Flexor
- Movement Direction: Rotational
- Muscle Position: Anterior
- Gender: Female
How To Do The Assisted Lying Leg Raise With Lateral Throw Down Exercise
‘- Lie supine with your head near your partner’s feet; grasp their ankles or a stable anchor overhead.
– Set ribs down, brace the abdomen, and posteriorly tilt the pelvis so the low back is gently pressed to the floor; keep the neck neutral.
– Bring legs together with knees softly bent (about 5–15°) and ankles neutral; start with legs vertical over the hips.
– Partner: Place hands on the exerciser’s ankles and apply controlled guidance—straight down, down‑left, and down‑right. Do not strike or yank.
– Resist the push; allow the legs to lower only as far as you can maintain the brace and pelvic position. Do not let heels touch the floor.
– Reverse by pulling the legs back to vertical using hip flexion while keeping the posterior pelvic tilt; move smoothly.
– Breathe steadily; avoid breath‑holding.
– Keep pelvis level (no hiking or twisting); avoid swinging or using momentum.
– If the low back begins to arch, reduce range or bend the knees more, then re‑brace before the next direction.
Assisted Lying Leg Raise With Lateral Throw Down Tips
‘- Before moving, set ribs down, brace the abdomen, and gently press the low back into the floor with a slight posterior pelvic tilt.
– Keep the neck neutral and eyes up, avoiding tucking or craning the head.
– Start each rep with legs together, knees softly bent about 5–15°, ankles neutral, directly over the hips.
– Grip your partner’s ankles (or a sturdy overhead anchor) firmly to help keep the upper body stable.
– Allow your partner to guide your legs straight down, down-left, and down-right with controlled pressure—never let them strike or yank your legs.
– Lower only as far as you can maintain your abdominal brace, posterior pelvic tilt, and light low-back contact with the floor.
– Do not let the heels touch the floor at the bottom of the lowering phase.
– As you bring the legs back to vertical, use hip flexion while keeping the pelvis posteriorly tilted and movement smooth.
– Keep the pelvis level with no hiking or twisting; avoid swinging the legs or using momentum.
– If the low back starts to arch, immediately reduce the range of motion or bend the knees more, then re-brace before the next direction.
Assisted Lying Leg Raise With Lateral Throw Down Beginner Introduction
Assisted Lying Leg Raise With Lateral Throw Down is a partner-based core drill that blends a lying leg raise with gentle pushes from different angles. The person on the floor rests on their back with the hips slightly tucked so the lower back remains supported, while the legs move up and down as a unit. A partner guides the legs downward in straight and angled paths, creating changing forces that challenge balance and control through the mid‑section.
This exercise highlights the abs, side abs, and hip flexors, while the hips and lower back work to stabilize rather than swing or arch. Because the partner’s guidance shifts left, right, and straight down, the waist muscles on each side contribute strongly to stopping unwanted rolling or tilting of the pelvis. The emphasis stays on smooth, controlled movement and a steady breathing pattern instead of speed. It is commonly performed with body weight, using either a partner’s ankles or a solid object overhead as a handhold for extra stability.