Partner Lying Leg Raise With Lateral Throw Down

Differentiation: Mechanics

This variation of a leg raise is unique. Here is how: you work with partner, who throws your legs down to the side, | alternating sides with each rep. This movement forces you to use eccentric contractions to work your oblique muscles.

Starting Position

To get into starting position, do this...

1) You will need a partner to perform this exercise.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) Place a padded exercise mat on the floor.

4) Lie on your back on the floor - with your legs outstretched.

5) Your partner should stand with a foot on each side of your head.

6) Grasp the outside of your partner's ankles for stability.

7) ...and lock your knees.

8) Your partner should bend his knees slightly.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you raise your hips off the floor and raise your feet straight up...

3) ...until they reach your partner's hands.

4) Your partner should grasp your ankles.

5) This is the ending position.

6) Then, using a moderate explosive movement, your partner should push your feet back downward...

7) ...toward your left or right side.

8) Then, raise your feet back up to your partner again...

9) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Your knees should remain slightly bent throughout the motion.

Do not allow your feet to reach the floor when your partner pushes your feet down.

Use a controlled motion to target your lower abs.

Gear Advice

To perform this exercise, it is best to use an exercise mat. If you want to perform this exercise at home, or you do not want to use the dirty pads at your gym, we have listed a link below to Valeo brand Exercise Mat - which you can order from Amazon dot com.

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