Partner Assisted Lateral Leg Raise Throwdown

In SetGrip: Leg Raise Throwdown (Partner Assisted, Lateral)

Secondary muscles
Hip Flexors, Obliques
Body part
Core
Position
Lying
Laterality
Bilateral (both sides together)
Category
Strength

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Sideways throws separate this from the straight throwdown: your partner pushes your raised legs toward the floor at an angle, and the obliques must catch and reverse them a few inches from the ground. Alternate sides so both get equal catches, and agree on throw force before the set starts, not during it.

How to do the Partner Assisted Lateral Leg Raise Throwdown

  1. Lie flat on your back with your legs extended and your arms by your sides.
  2. Place your hands under your glutes for support.
  3. Engage your abs and lift your legs off the ground, keeping them straight.
  4. While keeping your legs together, lower them to one side until they are a few inches above the ground.
  5. Pause for a moment, then lift your legs back to the starting position.
  6. Repeat the movement to the other side.
  7. Continue alternating sides for the desired number of repetitions.

Tip: Exhale and tuck the pelvis at the top of every rep before lowering slowly.

Muscles worked

Primary

Abs · Core

The lower abs work to tilt the pelvis backward and lift the hips, and you should feel the contraction low in the stomach only once the pelvis starts to curl.

Secondary

  • Hip Flexors — The hip flexors lift the legs during the first half of the movement and will do all the work if the pelvis never tilts.
  • Obliques

Common mistakes

  • Swinging the legs — if the body rocks on a hanging leg raise, you are using momentum; slow the tempo and let the legs come to a dead stop at the bottom.
  • Only lifting the legs — the abs do not work until the pelvis tilts up; think of curling the hips toward the ribs, not just raising the feet.
  • Lower back arching — if the lower back lifts off the floor, the range is too long; bend the knees or shorten it until the back stays flat.
  • Neck straining forward — keep the head neutral on lying raises and hang relaxed from the shoulders on the bar.

Sets, reps and where it fits

GoalSets × repsRest
Strength3 × 8–1260 s
Endurance2–3 × 15–2545 s

Leg raises go at the end of a session with the rest of the core work, or between sets of an upper body lift. Superset them with ab rollouts or crunches for a full ab circuit.

Variations and alternatives

Similar exercises

Without assisted

Easier and harder

Frequently asked questions

What muscles does the Partner Assisted Lateral Leg Raise Throwdown work?

The Partner Assisted Lateral Leg Raise Throwdown primarily works the abs. It also involves the hip flexors and obliques, which assist the movement and stabilise the joints.

Is the Partner Assisted Lateral Leg Raise Throwdown good for beginners?

It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Partner Assisted Lateral Leg Raise Throwdown with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.

What can I do instead of the Partner Assisted Lateral Leg Raise Throwdown?

If you cannot do the Partner Assisted Lateral Leg Raise Throwdown, try the Flat Bench Leg Raise, the Captain's Chair Twisting Leg Raise or the Captain's Chair Leg Raise. Each of them trains the abs through a similar movement, so you can swap them in without changing the rest of the workout.

How many sets and reps should I do?

It depends on your goal. For the Partner Assisted Lateral Leg Raise Throwdown, a sensible starting point is strength: 3 × 8–12 with 60 s rest; endurance: 2–3 × 15–25 with 45 s rest. Train it at the end of a session or pair it with a lower-body lift as active rest.

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