This movement is for training the abs and hip flexors through a straight-leg raise with a quick throw-down at the end. It is a simple bodyweight drill for your waist, useful at home or in the gym, and Corect can score it from phone video.
Used well, it gives you a clear rep shape: legs stay straight, rise to perpendicular, then come back down and throw down before returning to the start.
Setup and body position
Start flat with your legs long, arms by your sides, and your hands under your glutes for support. You want a calm, stable start, not extra height from your hips.
The body should look still before the first raise. If the start already looks tight or rushed, the rep will usually follow that pattern.
How to perform each rep
Keep your trunk braced and make the legs move without any swing through the waist. The useful part is not the sequence itself, but whether the raise stays strict, the lower stays controlled, and the throw-down stays straight.
Use the support under your glutes to keep your pelvis steady, then keep the knees locked and the feet moving on one clean line. If the legs bend, the lower back arches, or the drop turns into a collapse, the rep is losing tension.
What good reps feel like
A good rep feels controlled, not rehearsed. Your waist stays braced, the lift feels clean through your abs and hip flexors, and the straight-leg action stays coordinated instead of pulled around.
The switch to the throw-down should feel sharp but still organized. You keep the same control through the descent, then reset without losing tension or rhythm.
Common errors
The main misses are in the throw-down and the return. If the legs bend, the support under your glutes starts to matter more than the abs, and the rep stops matching the movement.
Another tell is a sloppy drop. The legs should stay straight on the way down and on the throw-down, with the same range each time. If the timing changes from rep to rep, the video will show a bounce instead of a clean reset.
How to self-check on video
Use the video to compare rep shape, not just rep count. A clean rep looks the same on the way down and back up: the legs stay straight, the pelvis stays quiet, and the throw-down is sharp without turning into a drop.
If later reps get shorter, slower, or less controlled, you are losing position. If the waist lifts, the lower back takes over. If the knees bend or the legs drift, the abs and hip flexors are no longer doing the work cleanly.
Watch for the mistake that repeats across reps:
- the throw-down gets faster while the return gets sloppy
- the legs stop at different heights rep to rep
- the pelvis rocks as fatigue builds
- the drop turns into a crash
Quick fixes and cues
Reset when the legs start to swing. On video, the clean reps stay quiet through the trunk and move with the same height each time; if the legs crash or the timing changes, the rep has gone sloppy.
When to stop and adjust
Stop the set if the reps stop looking the same. Once the throw-down loses control, the legs no longer return to the same height, or the support under your glutes is no longer keeping the pelvis steady, reset before adding more reps.
Assisted Lying Leg Raise With Throw Down: the movement, step by step
- 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.
Common questions
How do you set up the assisted lying leg raise with throw down?
Start flat with your legs long, arms by your sides, and your hands under your glutes for support. The goal is a calm, stable start without extra height from your hips.
What should a good rep look and feel like?
A good rep stays controlled, with the legs straight, the trunk braced, and the movement clean through the abs and hip flexors. The throw-down should feel sharp but organized, not like a collapse.
What are the main mistakes to watch for?
Common misses include bent knees, a lower back arch, a sloppy drop, and losing the same range from rep to rep. If the pelvis rocks or the timing changes, the rep is losing tension.
How should I self-check this on video?
Compare rep shape, not just rep count. Clean reps look the same on the way down and back up, with a quiet pelvis, straight legs, and a sharp throw-down that does not turn into a crash.
The hardest part of fixing any of this is that you cannot see yourself mid-rep. Corect reads your form from a phone video and shows you what actually happened on each rep of your assisted lying leg raise with throw down — depth, bar path, where the breakdown starts. Try it free.
