Assisted Lying Leg Raise With Throw Down
Also known as: lying assisted leg raise with throw down
The point of Assisted Lying Leg Raise With Throw Down is a trunk that resists rather than folds; machine-assisted support is how it gets there.
How to do Assisted Lying Leg Raise With 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 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.
Assisted Lying Leg Raise With 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. Pause at the hardest point once the range feels owned.
Hypertrophy
4-5 sets of 15-20 reps with 45-60 seconds of rest. Take weight off the assist before you add reps.
Endurance
4 sets of 40 seconds of unbroken work with 30 seconds of rest. Log the assist setting so progress stays measurable.
Common Assisted Lying Leg Raise With Throw Down Mistakes
Letting the pad fling you through the sticking point
Slow the whole rep so the assistance cannot generate momentum.
Holding your breath through the hardest part of the rep
Exhale as you brace so the ribs stay down and pressure stays controlled.
Grinding heavy singles when the plan called for quality reps
Hold the prescribed effort so the rest of the week stays trainable.
Easier and Harder Than Assisted Lying Leg Raise With Throw Down
Swap Assisted Lying Leg Raise With Throw Down For
Assisted Lying Leg Raise With Throw Down — Frequently Asked Questions
How do you do the Assisted Lying Leg Raise With 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 core 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 Throw Down work?
The Assisted Lying Leg Raise With 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 Throw Down should I do?
For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Take weight off the assist before you add reps. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Assisted Lying Leg Raise With Throw Down good for beginners?
Not usually. The Assisted Lying Leg Raise With 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 Throw Down?
Try the Frog Planche, Prone Twist On Stability Ball or the One Arm Slam (with Medicine Ball). 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 Throw Down the same as the lying assisted leg raise with throw down?
Yes. The Assisted Lying Leg Raise With Throw Down is also commonly called the lying assisted leg raise with throw down. Different gyms and training programs label it differently, but "lying assisted leg raise with throw down" refer to this same movement.
