Variations of Assisted Lying Leg Raise With Lateral Throw Down
Assisted Lying Leg Raise With Throw Down
Strengthen your rectus abdominis with Assisted Lying Leg Raise With Throw Down. Resist a partner's downward leg force to build powerful abdominal control
Assisted Hanging Knee Raise With Throw Down
Strengthen your core and hip flexors with the Assisted Hanging Knee Raise with Throw Down. This exercise builds abdominal strength and control.
Alternate Leg Raise with Head-up
Strengthen your core and hip flexors with the Alternate Leg Raise. Lie on your back, lift your head, and alternately raise your legs to build abdominal
Medicine Ball Lying Leg Raise
Strengthen your core and hip flexors with medicine ball lying leg raises. This exercise targets your lower abs and improves stability using added
Description
This exercise involves raising your legs with assistance while lying down and then forcefully throwing them to the side. It primarily targets the abdominal muscles.
Save Assisted Lying Leg Raise With Lateral Throw Down to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to Do Assisted Lying Leg Raise With Lateral Throw Down
- 1Setup
Lie on your back on the floor or a mat, gripping a stable object directly above your head (like a bench or rack) with an overhand grip for support.
- 2Setup
Fully extend your legs, keeping them straight or with a slight bend in your knees, and engage your core to press your lower back firmly into the floor.
- 3
Inhale and slowly raise your legs by flexing your hips until they are perpendicular to the floor, or as high as possible without lifting your lower back.
- 4
Exhale and, using your core, forcefully but with control, lower your legs towards one side of your body, stopping just before they touch the floor.
- 5
Immediately engage your obliques to powerfully pull your legs back up to the center vertical position.
- 6
Repeat the controlled, forceful lateral lowering to the opposite side, maintaining constant core tension throughout the entire set.
Tips
- Maintain lower back contact: Keep your lower back pressed into the floor throughout the entire movement to protect your spine and maximize abdominal engagement.
- Control the descent: While the "throw down" implies force, always maintain control over your legs as they descend laterally to prevent injury and work the obliques effectively.
- Breathe with the movement: Exhale as you lower your legs to the side and inhale as you bring them back to center to aid in core engagement and stability.
- Focus on oblique contraction: Actively think about squeezing your obliques to initiate and control the lateral movement and the return to the center.
Common Mistakes
- ×Arching the lower back: Many people arch their lower back when raising or lowering their legs; fix this by actively pressing your lumbar spine into the floor and only lowering your legs as far as you can maintain this contact.
- ×Using momentum: Swinging the legs up or down without control reduces core engagement; fix this by performing each phase of the movement slowly and deliberately, focusing on muscle contraction.
- ×Lifting the head/shoulders: Lifting your head or shoulders off the floor can strain your neck; fix this by keeping your head relaxed on the floor and focusing all effort on your core.
In the Ellim app, Assisted Lying Leg Raise With Lateral Throw Down unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train assisted lying leg raise with lateral throw down?
Get Ellim — FreeFrequently Asked Questions
What muscles does Assisted Lying Leg Raise With Lateral Throw Down work?
Is Assisted Lying Leg Raise With Lateral Throw Down good for beginners?
What equipment do I need for Assisted Lying Leg Raise With Lateral Throw Down?
What are the best tips for Assisted Lying Leg Raise With Lateral Throw Down?
What are common mistakes when doing Assisted Lying Leg Raise With Lateral Throw Down?
Related Exercises
Assisted Hanging Knee Raise
Strengthen your core with the Assisted Hanging Knee Raise. This exercise targets your rectus abdominis, helping you build a strong and stable midsection.
Bottoms Up
Strengthen your rectus abdominis with the Bottoms Up exercise. This bodyweight core movement builds abdominal strength and control.
Lying Leg Cross
Lie on your back and cross one leg over the other, gently pulling it towards your chest to stretch and strengthen the inner thighs, hips, and obliques.
Lying Leg Raise Flat Bench
Strengthen your core and target lower abdominal muscles with the Lying Leg Raise Flat Bench.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Dumbbell Renegade Row to Squat
Build total-body strength with this demanding complex combining renegade rows and explosive squats.
Track every rep of Assisted Lying Leg Raise With Lateral Throw Down.
Watch your weight climb session by session. See your strength curve. Add it to a routine you'll actually run.
Get Ellim — Free