Leg Throw Down | Friends

Quick Intro

Leg Throw Down is a partner core exercise often used in team training. The working partner lies on their back with the head between the standing partner’s feet, gripping the standing partner’s ankles. They raise straight legs up to the standing partner’s hands. The standing partner pushes the feet down and away with firm, controlled force. The working partner stops the legs before the heels touch the floor and lifts them straight back up for the next push. Once the agreed reps are done, they switch roles.

The leg raise itself is covered at Leg Raise. This guide covers the push: how hard, in which direction and how the working partner keeps the lower back safe.

What You’ll Need

A mat for the working partner.
Space for the standing partner to stand at the working partner’s head.

How It Works

The working partner lies on their back on the mat. The standing partner stands at their head, feet either side of it.
The working partner reaches back and holds the standing partner’s ankles firmly.
They raise the legs straight up, toes pointing to the ceiling, until the feet reach the standing partner’s hands.
The standing partner pushes the feet down and away with a firm, controlled shove, straight down at first.
The working partner resists, stopping the legs before the heels touch the floor, then raises them straight back up to the hands.
Repeat for the agreed number, then swap.

For the Standing Partner

A firm push, never a slam. This is one of the few partner drills that uses real force. The push should be quick and firm. It should never be so hard that the working partner cannot stop the legs.

Watch the lower back. The working partner’s lower back should stay pressed toward the floor. If it arches up, push more gently.

Straight first, then sideways. Start with straight-down pushes. Once those are controlled on every rep with the back down, push slightly to the left or right to bring in the side muscles of the trunk (the obliques).

Stand steady. The working partner is holding your ankles. Keep your feet planted and your stance a little wider than hip-width.

The amount of force for this drill, and why it differs from most partner resistance, is described in Stretching, Resisting and Anchoring a Partner.

What the Partner Changes

In a leg raise done alone, the legs are lowered slowly by choice. Here the standing partner throws them down faster than the working partner would choose, so the stomach muscles and the front of the hips have to brake the legs quickly and then reverse them. The anchor at the head lets the working partner pull against the ankles to keep the upper body still. It makes a harder, more reactive version of the leg raise.

How Many

Start with 8 to 10 pushes, then swap. Two or three sets each. Add side pushes only once straight ones are solid.

Making It Easier or Harder

Easier: softer pushes, a slight bend in the knees or stopping the legs higher above the floor.
Harder: firmer pushes, side pushes or a lower stopping point, a few centimetres above the floor.

Staying Safe

Lower back down throughout. If it lifts, the push is too strong or the stopping point too low.
Bend the knees slightly if the back keeps arching.
Not for anyone with a current lower back problem.
The heels never hit the floor. The working partner stops them first.

Common Mistakes

Pushing too hard. The legs crash down and the back arches. Push only as hard as the working partner can stop.
Letting the legs drop. The working partner should brake the legs actively.
Swinging up. Raise the legs with control between pushes.
Losing the grip. The working partner keeps a firm hold on the ankles.

Fitting It Into a Session

Use it as a core block near the end of a session. It pairs well with a back exercise such as Partner-Held Back Extension.

Partner-Held Leg Raise uses slow, steady resistance in place of a push.
Leg Raise is the solo version.
Hanging Leg Raise is a harder solo raise from a bar.

FAQ

How hard should the push be?

Firm enough that stopping the legs takes real effort, and gentle enough that the lower back stays down.

Where do I hold?

Hold the standing partner’s ankles, with the hands wrapped around from behind.

Why the side pushes?

They make the side muscles of the trunk work to stop the legs drifting to one side.