Abdominal Leg Throws

Abdominal Leg Throw Basics

Primary muscles worked: Lower Rectus Abdominus and Psoas

Synergist Muscles: Upper Rectus Abdominus and Transverse Abdominus

Mechanics: Isolation

Equipment: Open Floor Space and a partner

How To Perform Abdominal Leg Throws

• Lay with your back flat on the floor with your legs fully extended.
• Your partner should stand a few inches away from your head with their feet a few inches away from your shoulders.
• Reach behind and grab your partner's ankles.
• Begin the exercise by lifting your legs up towards your partner making sure their legs stay straight.
• Now, once your legs are perpendicular to the floor, your partner will push your feet back towards the floor.
• Resist this motion slightly, allowing your heels to get close to, but not touching, the floor. Your legs should move in an arc-like path.
• As soon as your heels are a few inches above the floor, quickly raise your legs back up toward your partner and continue having them throw your legs until you have completed your desired number of reps.

Abdominal Leg Throw Tips

• Ideally, you will only use your partner's ankles as a counter-balance to the downward motion of your legs; however, you may need to pull on your partners ankles to help you complete the exercise if your abdominals are weak or become fatigued.
• You can also have your partner adjust the speed at which your legs are being pushed forward to increase or decrease the difficulty of the exercise. The faster your legs are thrown, the more abdominal strength you will need to keep your heels from hitting the floor.

Abdominal Leg Throw and Sports Application

The motion of abdominal leg throws can be seen in some diving maneuvers, such as the pike position, where the legs and upper body are brought together. Teaching the lower rectus abdominus and psoas muscles to work in tandem to rapidly bring the legs toward the upper body can have a positive impact on the speed and velocity that can be obtained which may create tighter and faster moving diving positions. This type of motion can also be seen in gymnastics when events such as the high bar, uneven bars, and rings are being performed. Strengthening with this exercise may again help speed and velocity of gymnastics maneuvers but can also lead to more strength endurance for holding gymnastics posses.