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Assisted Lying Leg Raise with Lateral Throw Down

A lying leg raise where a partner throws your legs down and to alternating sides, forcing the abs and obliques to decelerate in multiple directions.

AbsMachineLeg raise
GoLightWeight mediaassisted-lying-leg-raise-with-lateral-throw-down

Demonstration coming soon

Primary

Rectus abdominisObliques

Secondary

Hip flexorsAdductorsQuadratus lumborum

Equipment

Machine

Pattern

Leg raise

Setup

  1. 01Lie on your back and grip the partner's ankles or a bench behind your head.
  2. 02Have the partner stand at your head, ready to throw your legs.
  3. 03Raise both legs to vertical with knees straight or slightly soft.
  4. 04Brace the trunk and press the lower back toward the floor.

Execution

  1. 01From vertical, the partner throws the legs down and toward one side.
  2. 02Decelerate the legs before they or your heels touch the floor.
  3. 03Bring the legs back to vertical under control.
  4. 04The next throw goes to the opposite side; keep alternating.

Checkpoints

  • -Heels never touch down; the trunk brakes the throw every time.
  • -The lower back stays close to the floor even on angled throws.
  • -Shoulders and grip stay anchored while the hips absorb the twist.
  • -Leg return to vertical is deliberate, not a bounce.

Common mistakes

  • -Arching the lower back off the floor as the legs travel down.
  • -Letting the throw rotate the whole torso instead of just the legs.
  • -Throws that are too hard to brake, ending in a heel slam.
  • -Rushing back to vertical with a bounce off the floor.

Programming notes

  • -Use 2 to 3 sets of 8 to 12 total throws, alternating sides.
  • -Own the straight-down throw version before adding lateral angles.
  • -Program it early in ab work; deceleration quality collapses with fatigue.

Related exercises

Assisted Lying Leg Raise with Throw Down

Machine / Abs

Leg Raise

Bodyweight / Abs

Twisted Leg Raise

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Russian Twist

Medicine Ball / Abs

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