Partner Assisted Leg Raise Throwdown
In SetGrip: Leg Raise Throwdown (Partner Assisted)
- Primary muscleAbs
- EquipmentAssisted
- DifficultyIntermediate
- TypeCore · Core flexion
- Secondary muscles
- Hip Flexors, Quads
- Body part
- Core
- Position
- Lying
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Lying throwdowns load the lowering phase harder than anything else in this family: your partner drives your vertical legs toward the floor and your abs must stop them just short of touching down. Keep the lower back pressed into the floor as you brake; if it peels up, the throws are too hard.
How to do the Partner Assisted Leg Raise Throwdown
- 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.
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.
- Quads
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
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 3 × 8–12 | 60 s |
| Endurance | 2–3 × 15–25 | 45 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
Frequently asked questions
What muscles does the Partner Assisted Leg Raise Throwdown work?
The Partner Assisted Leg Raise Throwdown primarily works the abs. It also involves the hip flexors and quads, which assist the movement and stabilise the joints.
Is the Partner Assisted 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 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 Leg Raise Throwdown?
If you cannot do the Partner Assisted 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 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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