Assisted Lying Leg-Raise Throw-Down
Core · Bodyweight · Beginner
How to do it
- Lie flat on your back with your legs extended and your arms by your sides.
- Place your hands under your glutes for support.
- Engage your core and lift your legs off the ground, keeping them straight.
- Raise your legs until they are perpendicular to the ground.
- Lower your legs back down to the starting position.
- Simultaneously, throw your legs down towards the ground, keeping them straight.
- Raise your legs back up to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Primary: Abs
Secondary: Hip Flexors, Quadriceps
Sets and reps
Technique: 2-3 sets of 8-12 reps
Use an easy load and stop well before failure while you learn the movement.
Muscle: 3-4 sets of 6-12 reps
Finish most sets with 1-3 good reps still available.
Strength: 3-5 sets of 3-6 reps
Rest 2-4 minutes so each working set stays strong.
Common mistakes
- Using momentum to finish the rep. Keep your body controlled so the target muscles, not swinging, create the movement.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your abs.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Assisted Lying Leg-Raise Throw-Down FAQ
What muscles does the Assisted Lying Leg-Raise Throw-Down work?
The primary target is abs. It also involves hip flexors, quadriceps while you keep the movement controlled.
How many sets and reps should I do for the Assisted Lying Leg-Raise Throw-Down?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.