Description
A core exercise where the participant lies down with the legs raised. A partner pushes the legs down and the participant resists the force and returns to the starting position.
How to Do Assisted Lying Leg Raise With Throw Down
- 1Setup
Lie supine on the floor with your lower back pressed into the ground, hands either under your glutes for support or gripping an overhead anchor for stability.
- 2Setup
Have a partner stand at your feet. Raise your legs straight up until your hips are flexed at approximately 90 degrees, forming an "L" shape with your body.
- 3
Your partner will then push your legs forcefully but safely towards the floor, aiming to break your core tension without causing pain or excessive arching.
- 4
Actively resist the downward force by contracting your rectus abdominis, preventing your lower back from arching off the floor and keeping your core braced.
- 5
Using controlled core strength, slowly pull your legs back up to the starting 90-degree position against the remaining momentum, maintaining tension throughout.
Tips
- Maintain constant core tension throughout the entire movement, especially as your partner pushes, to protect your lower back and maximize abdominal engagement.
- Communicate clearly with your partner about the force level; they should apply enough force to challenge you without causing your lower back to lift or pain.
- Breathe out as you resist the downward force and pull your legs back up, ensuring a strong abdominal contraction and bracing your core.
- Keep your legs relatively straight, with only a slight bend in the knees if needed, to place maximum leverage on the rectus abdominis rather than relying solely on hip flexors.
Common Mistakes
- ×Arching the lower back indicates a loss of core tension; actively press your lumbar spine into the floor throughout the entire movement to keep it engaged.
- ×Allowing legs to slam down without resistance means the core is disengaged; focus on controlling the eccentric phase and stopping the descent before your back arches.
- ×Relying on hip flexors instead of abs means you feel most of the work in your quads or hips; consciously engage your rectus abdominis to initiate the upward pull of your legs.
Variations
Assisted Lying Leg Raise With Lateral Throw Down
Strengthen your obliques and rectus abdominis with the Assisted Lying Leg Raise With Lateral Throw Down. This core exercise builds strength and stability.
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.
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.
Lying Leg Raise
Strengthen your core and target lower abdominal muscles with the lying leg raise. This effective exercise builds strength and improves hip flexor control.
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