Assisted Lying Leg Raise With Lateral Throw Down
Assisted Lying Leg Raise With Lateral Throw Down Exercise Description
The Assisted Lying Leg Raise with Lateral Throw Down is a partner-assisted core stability drill performed supine. You raise one leg while your partner applies a controlled, diagonal downward push that you resist without letting your pelvis tip or your low back arch. The movement primarily challenges the hip flexors (iliopsoas, rectus femoris) to lift the leg while the rectus abdominis maintains posterior pelvic control. The external and internal obliques, along with the deep hip stabilizers, work isometrically to resist frontal‑plane and rotational forces created by the lateral push. The goal is precise lumbopelvic control during single‑leg hip flexion—smooth, braced, and symmetrical—using only as much range as you can hold with a neutral spine.
- Muscle Groups: Hips
- Target Muscles: Iliacus, Psoas Major
- Assisting Muscles: Rectus Femoris
- Stabilizing Muscles: External Obliques, Gluteus Medius, Internal Obliques, Multifidus, Rectus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Front
- Body Symmetry: Unilateral
- Equipment: Assisted
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Flexors
- Joint Involvement: Single-joint
- Muscle Location: Hip Flexor
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Male
How To Do The Assisted Lying Leg Raise With Lateral Throw Down Exercise
‘- Lie on your back. Arms slightly out from your sides with palms down for stability.
– Keep the nonworking leg long on the floor or bend that knee with the foot flat if it helps you keep the low back from arching.
– Set your ribs down and gently posteriorly tilt the pelvis so the low back stays close to the floor while maintaining a neutral head and neck.
– Straighten the working leg with a soft knee (not locked). Toes toward your shin.
– Lift the working leg until your hip flexes comfortably without the pelvis tilting.
– Partner stands beside the working leg. Hands contact your shin/ankle (not the knee).
– On your signal, partner applies a smooth diagonal push down and across your body—firm but controlled, never jerky.
– You resist by keeping the leg’s path steady and the pelvis level; do not let the low back arch or the hips rotate.
– Control any lowering, then guide the leg back to the start along the same path.
– Breathe continuously; avoid breath‑holding and shrugging the shoulders.
– Switch sides with the same setup and control.
Assisted Lying Leg Raise With Lateral Throw Down Tips
‘- Place your arms slightly out from your sides with palms down to create stability.
– Choose the nonworking leg position (long or bent with foot flat) that best helps you keep your low back from arching.
– Set your ribs down and gently posteriorly tilt your pelvis so your low back stays close to the floor.
– Keep your head and neck neutral while you hold the pelvic position.
– Straighten the working leg with a soft (not locked) knee and pull your toes toward your shin before lifting.
– Lift the working leg only as high as you can without your pelvis tilting.
– Have your partner place their hands on your shin or ankle, never directly on the knee.
– Ask your partner to apply a smooth, firm, diagonal push—down and across—without any jerky motion.
– Resist the push by keeping your leg’s path steady, pelvis level, and low back from arching or hips rotating.
– Breathe continuously during the movement and avoid holding your breath or shrugging your shoulders.
Assisted Lying Leg Raise With Lateral Throw Down Beginner Introduction
The Assisted Lying Leg Raise with Lateral Throw Down is a partner-based core stability exercise done on the back. One person lies down and lifts a straightened leg, while the partner stands beside that leg and applies a controlled, diagonal push downward and across at the shin or ankle. The lifter’s hip flexors and front thigh work to raise and hold the leg, while the abs guide lower-back and pelvic control so the midsection stays steady against the changing pressure.
This drill centers on resisting sideways and twisting forces through the waist and hips, so the side abs and deep muscles around the hips stay active without visible movement. The challenge lies in moving only as far as the spine can remain natural and quiet, with the leg traveling on a consistent path. Smooth, coordinated breathing and relaxed shoulders add another layer of difficulty, turning a simple leg lift into a precise test of core control and left–right symmetry.