Waist Exercise · Assisted

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Assisted Lying Leg Raise With Lateral Throw Down

Category

Waist

Equipment

Assisted

Target

Abs

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Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.

Adding a lateral throw-down to the assisted lying leg raise means the legs travel to the side at the top instead of straight down, bringing the obliques into a movement that's normally pure hip flexor and lower ab work. It's a more advanced variation once the straight throw-down feels manageable. Keep the movement controlled rather than letting the legs whip sideways.

How to Do the Assisted Lying Leg Raise With Lateral Throw Down

1. Lie on your back with your legs straight and your arms resting at your sides.
2. Slide your hands under your glutes for support.
3. Brace your abs and raise your legs off the floor, keeping them straight.
4. Keeping your legs together, lower them to one side until they hover a few inches above the floor.
5. Pause briefly, then raise your legs back to the starting position.
6. Perform the same movement to the opposite side.
7. Continue alternating sides for your desired number of repetitions.

Biomechanical & Joint Load Cues

Sagittal/transverse plane shoulder horizontal extension and scapular retraction. Strengthens upper back, rhomboids, and rear deltoids while demanding lower back stability.

Common Mechanical Mistakes & Form Errors to Avoid

• Using Torso Momentum (Jerking): Rocking the upper body aggressively to initiate the pull relies on hip extension rather than the latissimus and rhomboids.
• Incomplete Scapular Retraction: Failing to pull the shoulder blades together at the top cuts off peak contraction of the rhomboids and middle trapezius.
• Flaring Elbows Too Wide: Letting elbows flare 90 degrees shifts mechanical tension away from the lats onto the upper traps and neck.

Proper Breathing Patterns & Core Engagement

Inhale as weight lowers forward. Pull elbows back past torso while exhaling and squeezing shoulder blades together.

Injury Modification & Joint Safety

For lifters with lower back fatigue, chest-supported incline rows or seated cable rows provide equivalent upper-back hypertrophy without spinal loading. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Waist exercises category.

Muscles Worked

The Assisted Lying Leg Raise With Lateral Throw Down primarily targets the Abs, with Hip Flexors as the primary synergist muscle group, along with the Obliques.

More Waist Exercises

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More Abs Exercises

Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Medicine Ball · Abs Assisted Prone Rectus Femoris Stretch Assisted · Abs

Equipment Alternatives

Don't have assisted? These target the same abs with different equipment.

Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band · Abs Barbell Press Sit-Up Barbell · Abs

FAQ

What muscles does the Assisted Lying Leg Raise With Lateral Throw Down work?

The Assisted Lying Leg Raise With Lateral Throw Down primarily targets the abs as the primary agonist. Synergist assistance is provided by the hip flexors along with the obliques. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.

What equipment do I need for the Assisted Lying Leg Raise With Lateral Throw Down?

The Assisted Lying Leg Raise With Lateral Throw Down is performed using a assisted. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.

What is the most common form mistake on the Assisted Lying Leg Raise With Lateral Throw Down?

The most frequent error is using torso momentum (jerking): Rocking the upper body aggressively to initiate the pull relies on hip extension rather than the latissimus and rhomboids.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.

How many sets and reps should I perform on the Assisted Lying Leg Raise With Lateral Throw Down?

For muscle hypertrophy and size, aim for 3 to 4 working sets of 8 to 12 repetitions at 70% to 80% of your 1RM with 90 to 120 seconds rest. For absolute strength development, prioritize 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes rest.

What's a good alternative to the Assisted Lying Leg Raise With Lateral Throw Down?

If you don't have access to a assisted, the Arms Overhead Full Sit-Up (male) targets the same abs using body weight instead. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.