10 Best Assisted Lying Leg Raise Alternatives for No-Machine Workouts

Ranked Assisted Lying Leg Raise With Throw Down Alternatives

10 substitutes, ranked by how closely each one matches the Assisted Lying Leg Raise With Throw Down on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Assisted Lying Leg Raise With Lateral Throw Down

   99% match

   • Abs
   • Machine
   • Beginner
   • Isolation

   It uses the same equipment and still works the abs.

   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 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.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as the Assisted Lying Leg Raise With Throw Down
   • Equipment: a machine, the same as the Assisted Lying Leg Raise With Throw Down
   • Body position: lying on your back, the same as the Assisted Lying Leg Raise With Throw Down
2. Play demonstration

   2. Assisted Sit-up

   85% 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.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as the Assisted Lying Leg Raise With Throw Down
   • Equipment: a machine, the same as the Assisted Lying Leg Raise With Throw Down
   • Body position: lying on your back, the same as the Assisted Lying Leg Raise With Throw Down
3. 

   3. Supine Two-arm Overhead Throw

   84% match

   • Abs
   • Medicine-ball
   • Intermediate
   • Compound

   A good swap when you have a medicine ball to work with, and it still works the abs.

   How to perform this exercise

   1. Lay on the ground on your back with your knees bent.
   2. Hold the ball with both hands, extending the arms fully behind your head. This will be your starting position.
   3. Initiate the movement at the shoulder, throwing the ball directly forward of you as you sit up, attempting to go for maximum distance.
   4. The ball can be thrown to a partner or bounced off of a wall.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: abs, the same as the Assisted Lying Leg Raise With Throw Down
   • Equipment: free weights, not a machine
   • Body position: lying on your back, the same as the Assisted Lying Leg Raise With Throw Down
4. 

   4. Supine One-arm Overhead Throw

   75% match

   • Abs
   • Medicine-ball
   • Intermediate
   • Compound

   Pick this when you want a harder single-arm version that still works the abs.

   How to perform this exercise

   1. Lay on the ground on your back with your knees bent. Hold the ball with one hand, extending the arm fully behind your head. This will be your starting position.
   2. Initiate the movement at the shoulder, throwing the ball directly forward of you as you sit up, attempting to go for maximum distance.
   3. The ball can be thrown to a partner or bounced off of a wall.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: abs, the same as the Assisted Lying Leg Raise With Throw Down
   • Equipment: free weights, not a machine
   • Body position: lying on your back, the same as the Assisted Lying Leg Raise With Throw Down
5. Play demonstration

   5. Lever Seated Crunch

   75% match

   • Abs
   • Lever
   • Beginner
   • Isolation

   A good swap when you have a lever machine to work with, and it still works the abs.

   How to perform this exercise

   1. Sit on the leverage machine with your back against the pad and your feet flat on the floor.
   2. Grasp the handles or place your hands on the side pads for support.
   3. Engage your abs and slowly lean back, allowing the pad to move with you.
   4. Once your upper body is at a 45-degree angle, contract your abs and crunch forward, bringing your chest towards your knees.
   5. Pause for a moment at the top, then slowly release and return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as the Assisted Lying Leg Raise With Throw Down
   • Equipment: a machine, the same as the Assisted Lying Leg Raise With Throw Down
   • Body position: seated, not lying on your back
6. 

   6. Flat Bench Leg Pull-in

   75% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   Use this when you have nothing to train with, because it works the abs with bodyweight alone.

   How to perform this exercise

   1. Lie on an exercise mat or a flat bench with your legs off the end.
   2. Place your hands either under your glutes with your palms down or by the sides holding on to the bench (or with palms down by the side on an exercise mat). Also extend your legs straight out. This will be your starting position.
   3. Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue this movement until your knees are near your chest. Hold the contracted position for a second.
   4. As you breathe in, slowly return to the starting position.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: abs, the same as the Assisted Lying Leg Raise With Throw Down
   • Equipment: bodyweight only, not a machine
   • Body position: lying on your back, the same as the Assisted Lying Leg Raise With Throw Down
7. Play demonstration

   7. Crunch (Hands Overhead)

   75% match

   • Abs
   • Bodyweight
   • 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.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as the Assisted Lying Leg Raise With Throw Down
   • Equipment: bodyweight only, not a machine
   • Body position: lying on your back, the same as the Assisted Lying Leg Raise With Throw Down
8. Play demonstration

   8. Crunch Floor

   75% match

   • Abs
   • Bodyweight
   • 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.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: abs, the same as the Assisted Lying Leg Raise With Throw Down
   • Equipment: bodyweight only, not a machine
   • Body position: lying on your back, the same as the Assisted Lying Leg Raise With Throw Down
9. Play demonstration

   9. Decline Crunch

   75% match

   • Abs
   • Bodyweight
   • 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.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as the Assisted Lying Leg Raise With Throw Down
   • Equipment: bodyweight only, not a machine
   • Body position: lying on your back, the same as the Assisted Lying Leg Raise With Throw Down
10. Play demonstration

    Progression

    10. Assisted Hanging Knee Raise With Throw Down

    75% match

    • Abs
    • Machine
    • Intermediate
    • Compound

    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.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: abs, the same as the Assisted Lying Leg Raise With Throw Down
    • Equipment: a machine, the same as the Assisted Lying Leg Raise With Throw Down
    • Body position: hanging, not lying on your back