Exercise guide · Intermediate · Compound

Assisted Lying Leg Raise with Throw Down: How to Do It & Muscles Worked

The assisted lying leg raise with throw down is an abdominal exercise that targets the abs while also engaging the hip flexors and quadriceps. The movement involves raising the legs while lying on your back, then forcefully lowering them (throwing them down) and raising them again, often with a partner providing…

Primary muscles
Abs
Secondary muscles
Quads
Equipment
Assisted
Level · type
Intermediate · Compound
Demonstration of the assisted lying leg raise with throw down
Front view: muscles worked by the assisted lying leg raise with throw down. Primary: abs. Secondary: quads.
Back view: muscles worked by the assisted lying leg raise with throw down. Primary: abs. Secondary: quads.
Primary Secondary

How to do the assisted lying leg raise with throw down

  1. Step 1: Lie flat on your back with your legs extended and your arms by your sides.
  2. Step 2: Place your hands under your glutes for support.
  3. Step 3: Engage your core and lift your legs off the ground, keeping them straight.
  4. Step 4: Raise your legs until they are perpendicular to the ground.
  5. Step 5: Lower your legs back down to the starting position.
  6. Step 6: Simultaneously, throw your legs down towards the ground, keeping them straight.
  7. Step 7: Raise your legs back up to the starting position.
  8. Step 8: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the assisted lying leg raise with throw down by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Assisted Lying Leg Raise with Throw Down alternatives

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.