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

IntermediateWaist Assisted

Movement: Compound
Force: Pull
Per set: 45s
Rest: 1 min

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Assisted Lying Leg Raise With Throw Down

Compound

Assisted Lying Leg Raise With Lateral Throw Down

Waist · Obliques · Assisted

Intermediate

Compound

Assisted Hanging Knee Raise With Throw Down

Waist · Iliopsoas · Assisted

Intermediate

Compound

Assisted Hanging Knee Raise

Waist · Rectus Abdominis · Assisted

Intermediate

Compound

Lying Leg Raise

Waist · Rectus Abdominis · Body weight

Intermediate

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.

Save Assisted Lying Leg Raise With Throw Down to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Assisted Lying Leg Raise With Throw Down

01
Setup
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.
02
Setup
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.
03
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.
04
Actively resist the downward force by contracting your rectus abdominis, preventing your lower back from arching off the floor and keeping your core braced.
05
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.

In the Ellim app, Assisted Lying Leg Raise With 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 throw down?

Get Ellim — Free

Questions

What muscles does Assisted Lying Leg Raise With Throw Down work?

Assisted Lying Leg Raise With Throw Down primarily targets Rectus Abdominis. Secondary muscles include Adductor Brevis, Adductor Longus, Obliques, Pectineous, Sartorius, Tensor Fasciae Latae.

Is Assisted Lying Leg Raise With Throw Down good for beginners?

Assisted Lying Leg Raise With Throw Down is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Assisted Lying Leg Raise With Throw Down?

You need Assisted to perform Assisted Lying Leg Raise With Throw Down. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Assisted Lying Leg Raise With Throw Down?

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.

What are common mistakes when doing Assisted Lying Leg Raise With Throw Down?

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.