Hanging leg raise with throw down

The hanging leg raise with throw down is a more advanced version of the hanging knee raise that utilizes a partner to make the movement more difficult. The partner pushes down at the top of each rep, forcing the lifter to "fight back" with their abs.


  1. Simple way to make leg raises more difficult
  2. Allows you to train in lower strength-focused rep ranges
  3. Easier to find "just enough" extra resistance than by adding static weight
  4. Partner can easily decrease resistance to enable additional reps

Hanging leg raise with throw down Images


Hanging leg raise with throw down Instructions

Hanging leg raise with throw down muscle diagram
  1. Hang from a pull-up bar with your arms extended and your feet together (use ab straps if your grip is weak). Lock a slight bend in your knees. This will be your starting position.
  2. Without swinging your body, contract your lower abs to raise your knees just past a position in which your thighs are parallel to the floor.
  3. As your pelvis begins to curl upward, your partner should forcefully press down just above your knees to push your legs back to the starting position.
  4. Engage your abs and try to resist the movement. With their free hand your partner can push against your lower back to ensure your body doesn’t swing.