10 Best Assisted Lying Leg Raise With Lateral Throw Down Alternatives for Home Gyms

You can replace the Assisted Lying Leg Raise With Lateral Throw Down with movements like hanging leg raises, decline leg raises, cable knee tucks, or jackknife crunches. Focus on posterior pelvic tilt and controlled hip flexion: draw your navel to your spine, exhale on the lift, and limit momentum to target lower-rectus fibers.

Original Exercise: Assisted Lying Leg Raise With Lateral Throw Down

Assisted Lying Leg Raise With Lateral Throw Down
Primary Muscle
Abs
Equipment
Machine
Difficulty
Beginner
Type
Isolation
Secondary Muscles: Hip Flexors, Obliques
How to Perform Assisted Lying Leg Raise With Lateral Throw Down
  1. Lie flat on your back with your legs extended and your arms by your sides.
  2. Place your hands under your glutes for support.
  3. Engage your abs and lift your legs off the ground, keeping them straight.
  4. While keeping your legs together, lower them to one side until they are a few inches above the ground.
  5. Pause for a moment, then lift your legs back to the starting position.
  6. Repeat the movement to the other side.
  7. Continue alternating sides for the desired number of repetitions.

Best Assisted Lying Leg Raise With Lateral Throw Down Alternatives

Best Match
Assisted Lying Leg Raise With Throw Down

1. Assisted Lying Leg Raise With Throw Down

99.9% Match
Abs Machine Beginner Isolation
How to perform this exercise
  1. Lie flat on your back with your legs extended and your arms by your sides.
  2. Place your hands under your glutes for support.
  3. Engage your core and lift your legs off the ground, keeping them straight.
  4. Raise your legs until they are perpendicular to the ground.
  5. Lower your legs back down to the starting position.
Assisted Sit-up

2. Assisted Sit-up

84.9% Match
Abs Machine Beginner Isolation
How to perform this exercise
  1. Sit on the edge of a bench or have someone hold your feet down.
  2. Lie flat on your back with your knees bent and feet flat on the ground.
  3. Place your hands behind your head with your elbows pointing outwards.
  4. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
  5. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
Crunch (hands Overhead)

3. Crunch (hands Overhead)

74.9% Match
Abs Body-weight Intermediate Isolation
How to perform this exercise
  1. Lie flat on your back with your knees bent and feet flat on the ground.
  2. Extend your arms straight above your head.
  3. Engaging your abs, lift your upper body off the ground, curling forward towards your knees.
  4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
  5. Repeat for the desired number of repetitions.
Crunch Floor

4. Crunch Floor

74.9% Match
Abs Body-weight Beginner Isolation
How to perform this exercise
  1. Lie flat on your back with your knees bent and feet flat on the ground.
  2. Place your hands behind your head with your elbows pointing outwards.
  3. Engage your abs and lift your shoulders off the ground, curling forward towards your knees.
  4. Pause for a moment at the top, then slowly lower your shoulders back down to the starting position.
  5. Repeat for the desired number of repetitions.
Decline Crunch

5. Decline Crunch

74.7% Match
Abs Body-weight Intermediate Isolation
How to perform this exercise
  1. Lie on a decline bench with your feet secured and your knees bent at a 90-degree angle.
  2. Place your hands behind your head or across your chest.
  3. Engage your abs and lift your upper body towards your knees, curling your torso.
  4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
  5. Repeat for the desired number of repetitions.
Assisted Hanging Knee Raise With Throw Down

6. Assisted Hanging Knee Raise With Throw Down

74.6% Match
Abs Machine Intermediate Isolation
How to perform this exercise
  1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
  2. Engage your core and lift your knees towards your chest, keeping your legs together.
  3. Once your knees are at chest level, explosively throw your legs down towards the ground, extending them fully.
  4. Allow your legs to swing back up and repeat the movement for the desired number of repetitions.
Cocoons

7. Cocoons

74.4% Match
Abs Body-weight Beginner Isolation
How to perform this exercise
  1. Lie flat on your back with your knees bent and feet flat on the ground.
  2. Place your hands behind your head with your elbows pointing outwards.
  3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
  4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
  5. Repeat for the desired number of repetitions.
Butt-ups

8. Butt-ups

74.4% Match
Abs Body-weight Beginner Isolation
How to perform this exercise
  1. Lie flat on your back with your knees bent and feet flat on the ground.
  2. Place your hands by your sides, palms facing down.
  3. Engaging your abs, lift your legs off the ground, bringing your knees towards your chest.
  4. At the top of the movement, squeeze your abs and pause for a moment.
  5. Slowly lower your legs back down to the starting position.
Bent-Knee Hip Raise

9. Bent-Knee Hip Raise

73.7% Match
Abs Body-weight Beginner Isolation
How to perform this exercise
  1. Lay flat on the floor with your arms next to your sides.
  2. Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.
  3. Using your lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs. Continue this movement until you raise your hips off of the floor by rolling your pelvis backward. Breathe out as you perform this portion of the movement. Tip: At the end of the movement your knees will be over your chest.
  4. Squeeze your abs at the top of the movement for a second and then return to the starting position slowly as you breathe in. Tip: Maintain a controlled motion at all times.
  5. Repeat for the recommended amount of repetitions.
Band Jack Knife Sit-up

10. Band Jack Knife Sit-up

73.7% Match
Abs Band Advanced Isolation
How to perform this exercise
  1. Lie flat on your back with your legs straight and your arms extended overhead, holding the band.
  2. Engage your abs and lift your legs and upper body simultaneously, bringing your hands towards your feet.
  3. Pause for a moment at the top, then slowly lower your legs and upper body back down to the starting position.
  4. Repeat for the desired number of repetitions.

Why You Might Need a Assisted Lying Leg Raise With Lateral Throw Down Alternative

You might substitute this machine isolation for several reasons: the gym lacks the specific machine, lateral throwing mechanics aggravate hip or low-back issues, or you want more progressive overload options. Replacements let you maintain similar hip-flexor and lower-rectus recruitment while reducing shear at the lumbar spine. Choose an alternative that preserves posterior pelvic tilt and minimizes lumbar extension—cue ribs-down and a tucked pelvis during every rep to keep tension on the abs rather than the hip flexors.

How to Choose the Right Substitute

Select a substitute by matching movement pattern, loadability, and your injury profile. Prioritize exercises that reproduce controlled hip flexion and pelvic posterior tilt if your goal is lower-rectus activation. Consider equipment: cables and pull-up bars allow progressive resistance, while floor-based options emphasize bodyweight control. Use technique cues—brace your core, draw the navel to spine, and exhale during the concentric—to ensure the substitute targets abs over hip flexors and protects the lumbar spine.

Frequently Asked Questions

What muscles does Assisted Lying Leg Raise With Lateral Throw Down work?

It primarily targets the rectus abdominis, especially the lower portion, and engages the hip flexors and obliques for the lateral throw component. Maintain a posterior pelvic tilt and draw the navel to the spine to bias the rectus abdominis and reduce hip-flexor dominance.

What is the best bodyweight alternative to Assisted Lying Leg Raise With Lateral Throw Down?

Hanging leg raises are the top bodyweight substitute because they replicate hip flexion and pelvic control under full range of motion. Cue a posterior pelvic tilt and slow eccentrics—lift with a controlled tuck and lower for 3–4 seconds to maximize lower-rectus activation.

Can I build muscle without doing Assisted Lying Leg Raise With Lateral Throw Down?

Yes. You can hypertrophy the abs with progressive overload through weighted hanging leg raises, cable knee tucks, or decline weighted leg raises. Focus on time under tension, squeeze the abs at the top, and keep ribs-down to ensure the abs, not the hip flexors, carry the load.

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Our similarity scores are calculated using a weighted algorithm based on movement patterns, muscle activation, and biomechanics. Learn about our methodology