Description

The assisted lying leg raise with throw down is a compound exercise that primarily targets the glutes and hip flexors. It involves both lower body strength and core stability.

Starting Position

Lie on your back with your hips close to the edge of a bench or mat. Hold onto the bench behind your head for support. Your legs should be straight and slightly off the ground.

Technical Execution

Raise both legs up towards the ceiling, keeping them straight and controlled. Slowly lower your legs back down towards the floor while engaging your core. Use the assistance to control the movement.

Range of Motion

Engage in a full range of motion by lifting your legs as high as you can towards the ceiling and lowering them back down towards the floor without touching it.

Variations

For progression, try performing the exercise without assistance or with ankle weights for added challenge. You can also incorporate variations like adding a twist at the top of the movement.

Common Mistakes

Common mistakes include using momentum to lift the legs instead of engaging the core, arching the back excessively, and allowing the legs to swing uncontrollably.

Practical Advice

Focus on controlled movements, engage your core throughout the exercise, and avoid jerky or swinging motions. Use the assistance to maintain proper form and gradually build strength.

Additional Notes

This exercise can help in improving lower body strength, hip stability, and core control. It is beneficial for individuals aiming to strengthen their glutes and hip flexors.

Difficulty Level

Intermediate

Equipment Needed

Assisted

Primary Muscles

glutes

Secondary Muscles

hip flexors