Partner Lying Leg Raise With Throw Down

Differentiation: Mechanics

This variation of a leg raise is unique. Here is how: you work with partner, who explosively throws your legs down. This movement forces you to use powerful eccentric contractions to work your abs. Maximizing contraction increases their overall strength and definition.

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) Ask a partner to stand over you with a foot on each side of your head.

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

7) Your partner should bend his knees slightly.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Lift your legs toward your partner's hands.

3) You partner should grasp your ankles.

4) Then, your partner should your push ankles away as you push toward him.

5) Continue this pushing tension as long as you can tolerate.

6) Lower your legs and relax for a count of a few seconds.

7) 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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