Partner-Held Leg Raise | Friends

Quick Intro

Partner-Held Leg Raise adds hand resistance to a lying leg raise. The working partner lies on their back with straight legs. The assisting partner stands at their feet with the hands resting lightly on the shins or ankles. As the working partner raises the legs toward vertical, the assisting partner presses gently down against them. On the way back down, the same light pressure stays on while the working partner lowers under control. Once the set is done, the two change places.

How to do a leg raise is covered at Leg Raise. This guide covers the assisting partner: where the hands go, how light the pressure stays and how to use the hands as a guide.

What You’ll Need

A mat.
Room for the assisting partner to stand or kneel at the working partner’s feet.

How It Works

The working partner lies on their back, legs straight, arms by the sides with palms down. The lower back is pressed gently toward the floor.
The assisting partner stands at their feet and rests both hands on the front of the lower shins.
The working partner raises both legs together, straight, toward vertical.
The assisting partner presses lightly down against the shins as they rise, keeping the pressure the same through the whole lift.
From the top, the working partner lowers slowly while the assisting partner keeps the same light pressure on. The lowering is controlled against it.
Stop the legs just before they touch the floor and lift again. After the agreed reps, trade places.

For the Assisting Partner

Very light. Leg raises are hard even without help. Start with barely more than the weight of your hands.

Watch the lower back. It should stay pressed gently toward the floor. If it arches up, press more lightly. The working partner can also bend the knees a little.

Even pressure. Keep the same pressure on the way up and the way down, with no pushes or pulses.

Hands as a target. For someone new, you can skip the resistance and simply hold your hands where the legs should reach at the top. It shows them the full range.

How much manual resistance to give, and how to adjust it from rep to rep, is covered in Stretching, Resisting and Anchoring a Partner.

What the Partner Changes

A leg raise on its own gets easier at the top, where the legs are nearly vertical and the load on the stomach muscles is small. A partner pressing down keeps some work in the top part of the lift, and their pressure on the way down asks for a slower, more controlled lowering. It also gives a beginner a clear sense of how far to lift.

How Many

Sets of 8 to 12, swapping after each set. Two or three sets each.

Making It Easier or Harder

Easier: no resistance at all, using the hands only as a target. A slight bend in the knees also helps.
Harder: slightly more pressure, a slow lowering over three or four seconds or a pause with the heels just above the floor.

Breathing

Breathe out as the legs rise and in as they lower. Holding the breath tends to push the stomach out and the lower back up.

Swapping Roles

The swap is quick: the working partner gets up and moves to the feet while the other lies down. Use the swap as the rest. If one partner needs much less pressure than the other, say so at the swap; there is no reason for both to use the same amount.

Staying Safe

Lower back down throughout.
Pressure never strong enough to make the back arch.
Stop for lower back pain.

Common Mistakes

Pressing too hard. The back lifts and the legs stall.
Swinging the legs up. Lift smoothly.
Dropping the legs. Lower under control against the pressure.
Hands on the feet. Rest them on the shins, where the pressure is easier to keep even.

Fitting It Into a Session

A good core exercise after a warm-up and before a cool-down. Pair it with a back exercise to balance the trunk.

Leg Throw Down uses firm pushes in place of steady pressure.
Leg Raise is the solo version.
Reverse Crunch curls the hips up with bent knees.

FAQ

Where exactly do the hands go?

On the front of the lower shins, just above the ankles.

Is this good for beginners?

Yes, especially with the target-only version, which helps them learn the full range.

What if my lower back keeps lifting?

Bend the knees slightly and ask for less pressure. If it still lifts, lower the legs only partway.