Abs exercise · assisted
Assisted Lying Leg Raise with Throw Down
The assisted lying leg raise with throw down is an assisted exercise that targets the abs, with the hip flexors and quadriceps assisting.
How to 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.
- 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.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the abs. The hip flexors and quadriceps work as secondary muscles. See all ab exercises or every assisted exercise.
