How to do a Partner Lying Leg Throw Down
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Partner Lying Leg Throw Down
Target muscles worked
Instructions for Proper Form
Partner Lying Leg Throw Down is a core exercise that primarily targets the abdominals. This bodyweight exercise involves lying on your back with your legs raised towards your partner, who then pushes your legs down. The resistance is variable depending on your partner’s force, making it a dynamic exercise for improving core strength and stability. The interaction with a partner can add a fun and challenging aspect to your workout.
- Partner 1: Lie down on your back in front of your partner with your head between their feet and your legs extended.
- Partner 1: Grasp your partner’s ankles for support.
- Partner 1: Engage your core, quads, glutes and calves to maintain proper form and posture throughout the movement. Raise your legs off the ground.
- Partner 2: Stand over your partner’s head with your knees slightly bent, core engaged, and both hands in front of you, like you’re going to catch a basketball.
- Partner 1: Hold muscle tension as you raise your fully-extended legs in an arc toward your partner’s face. Don’t lock your legs at the knee.
- Partner 2: Catch your partner’s legs and push them back toward the floor.
- Partner 1: Engage your core to slow your legs. Bring your legs back to their starting position with control.
- Repeat for the duration of the set, then switch places.
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Alternatives & Variations to Partner Lying Leg Throw Down
1. Vertical Knee Raise
92 mSCORESWAPPED 6 TIMESVertical Knee Raise is a bodyweight core exercise that involves suspending yourself, and then engaging your core to raise your knees towards your chest. By keeping your torso upright, and raising your knees, this exercise is a bit better for building functional, real world strength.
2. Vertical Leg Raise
82.2 mSCORESWAPPED 6 TIMESVertical Leg Raise is a more challenging variation of Vertical Knee Raise. By keeping your legs straight as you raise them up and away from you, you add significantly more resistance to this exercise. Keeping your legs extended also forces you to engage your quadriceps. This is a great variation for anyone looking to make their Vertical Knee Raises more challenging.
- Intermediate
- Abs
- Vertical Bench (Vertical Knee Raise)
3. Leg Raise
96.5 mSCORESWAPPED 4 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
4. Crunches
94 mSCORESWAPPED 4 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
5. Dead Bug
92.4 mSCORESWAPPED 3 TIMESDead Bugs are a bodyweight core exercise that requires you to lay on your back, and alternate extending your arms and legs out away from your body. The position you’re in on the ground keeps your core engaged, while extending your arms and legs away from you forces you to further recruit your core to continue to stabilize yourself.
6. Leg Pull-In
94.9 mSCORESWAPPED 3 TIMESLeg Pull in is a bodyweight exercise that targets your core. By raising your legs off the ground, you’re already engaging your core. Additionally your core helps to pull your legs in towards your chest.
7. Partner Leg Toss Windshields
21.9 mSCORESWAPPED 3 TIMESPartner Leg Toss Windshields is a dynamic core exercise that involves one partner lying on their back with legs raised, while the other partner stands at their head, tossing the legs side-to-side. This compound movement primarily targets the obliques and lower abs. The partner's involvement adds resistance and variability, making this a highly effective exercise for improving core stability, strength, and coordination.
- Intermediate
- Abs
8. Plank
92.8 mSCORESWAPPED 3 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
9. Hanging Knee Raise
73.4 mSCORESWAPPED 3 TIMESHanging Knee Raise is a variation of Vertical Knee Raise. Like Vertical Knee Raise, this is a bodyweight core exercise that involves suspending yourself and raising your knees to your chest. By hanging from a pull up bar, you add more instability to the movement, which causes you to further recruit your core for stability.
10. Alternating Heel Touch
78.2 mSCORESWAPPED 3 TIMESAlternating Heel Touch is a bodyweight, core exercise that involves laying on the ground and reaching towards your heel on either side. By raising your shoulder blades off the ground, you’re already engaging your core, while reaching towards either side helps to engage your obliques.