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Assisted Lying Leg Raise with Throw Down

A partner-based lying leg raise where the legs are thrown straight down from vertical and you brake them before they hit the floor, building eccentric ab strength.

AbsMachineLeg raise
Start
Assisted Lying Leg Raise with Throw Down — Start
End
Assisted Lying Leg Raise with Throw Down — End
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Primary

Rectus abdominis

Secondary

Hip flexorsObliquesAdductors

Equipment

Machine

Pattern

Leg raise

Setup

  1. 01Lie on your back and grip the partner's ankles or a solid bench behind your head.
  2. 02Have the partner stand at your head facing your feet.
  3. 03Raise both legs together to vertical with knees straight.
  4. 04Flatten the lower back toward the floor and brace.

Execution

  1. 01The partner throws your legs straight down toward the floor.
  2. 02Fight the descent, decelerating the legs before the heels touch.
  3. 03Stop the legs a few inches off the floor.
  4. 04Raise them back to vertical under your own control and repeat.

Checkpoints

  • -Heels stop short of the floor on every rep.
  • -Lower back stays pressed down as the legs lower.
  • -Knees stay straight so the lever stays honest.
  • -The lift back to vertical is smooth, not a swing.

Common mistakes

  • -Letting the lower back arch off the floor near the bottom.
  • -Bending the knees to shorten the lever when it gets hard.
  • -Throws harder than the lifter can brake.
  • -Resting the heels on the floor between reps.

Programming notes

  • -Use 2 to 3 sets of 8 to 12 throws.
  • -Build up with strict unassisted lying leg raises first.
  • -Increase throw speed gradually across weeks rather than within a set.

Related exercises

Assisted Lying Leg Raise with Lateral Throw Down

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Leg Raise

Bodyweight / Abs

Lying Band Straight Leg Raise

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Lying Leg-Hip Raise

Bodyweight / Abs

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