Assisted Lying Leg Raise With Lateral Throw Down
Also known as: lying assisted leg raise with lateral throw down
Skip the guesswork: Assisted Lying Leg Raise With Lateral Throw Down leans on machine-assisted support for bracing strength that carries over.
How to do Assisted Lying Leg Raise With Lateral Throw Down
- 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 abs and lift your legs off the ground, keeping them straight.
- While keeping your legs together, lower them to one side until they are a few inches above the ground.
- Pause for a moment, then lift your legs back to the starting position.
- Repeat the movement to the other side.
- Continue alternating sides for the desired number of repetitions.
Assisted Lying Leg Raise With Lateral Throw Down Sets and Reps by Goal
Strength
5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Log the assist setting so progress stays measurable.
Hypertrophy
4-5 sets of 15-20 reps with 45-60 seconds of rest. Pause at the hardest point once the range feels owned.
Endurance
4 sets of 40 seconds of unbroken work with 30 seconds of rest. Take weight off the assist before you add reps.
Common Assisted Lying Leg Raise With Lateral Throw Down Mistakes
Leaving the assist heavy long after it stopped being needed
Take five to ten pounds off the assist every couple of weeks.
Pulling with the hip flexors while the abs stay slack
Start every rep by flattening the lower back down, then move.
Stacking hard sessions with no lighter week in sight
Plan a reduced-volume week roughly every fourth week.
Easier and Harder Than Assisted Lying Leg Raise With Lateral Throw Down
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Assisted Lying Leg Raise With Lateral Throw Down — Frequently Asked Questions
How do you do the Assisted Lying Leg Raise With Lateral Throw Down?
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 abs and lift your legs off the ground, keeping them straight. Use an assistance machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Assisted Lying Leg Raise With Lateral Throw Down work?
The Assisted Lying Leg Raise With Lateral Throw Down primarily targets the abs. It is classified as a core exercise and is performed with an assistance machine.
How many sets and reps of the Assisted Lying Leg Raise With Lateral Throw Down should I do?
For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Pause at the hardest point once the range feels owned. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Assisted Lying Leg Raise With Lateral Throw Down good for beginners?
Not usually. The Assisted Lying Leg Raise With Lateral Throw Down is an advanced movement that assumes existing strength and joint control. Build up through easier core progressions first, then add this once the basics feel comfortable.
What can I do instead of the Assisted Lying Leg Raise With Lateral Throw Down?
Try the Kettlebell Advanced Windmill, Straddle Planche or the Lever Seated Crunch. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Assisted Lying Leg Raise With Lateral Throw Down the same as the lying assisted leg raise with lateral throw down?
Yes. The Assisted Lying Leg Raise With Lateral Throw Down is also commonly called the lying assisted leg raise with lateral throw down. Different gyms and training programs label it differently, but "lying assisted leg raise with lateral throw down" refer to this same movement.
