Lying Leg Raises / Throwdowns

How to do the Lying Leg Raises / Throwdowns

Start by lying on a mat with your legs straight out. Lift your legs straight up using only your abdominals and hip flexors. Lower your legs down without them touching the ground. Repeat.

Spotter Information:
A spotter can go behind the participant and throw the persons legs down to create more resistance.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Abdominal
  • Lower Abdominal
  • Belly
  • Stomach
  • Lower Back
  • Hip Flexors

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
10.1 lbs17.9 16.5 lbs

What is a good starting weight?

Based on an average weight lifted of 10.1 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 5 lbs and aim for 12-15 reps.


Workouts Plans with Lying Leg Raises / Throwdowns

Purpose Type Level
Muscular Definition Advanced
Muscular Definition Intermediate
Muscular Definition Intermediate
Sport Specific Advanced
Sport Specific Advanced
Muscular Definition Intermediate
Strength Intermediate

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.