Exercise description of the abdominal leg throw.  Learn about the abdominal leg throw with video and pictures.  Also learn how the abdominal leg throw can increase your sports performance.

Primary muscles worked:  Lower Abdominals

Synergist Muscles:  Rest of Rectus Abdominus, Transverse Abdominus

Mechanics:  Isolation

Equipment:  Open Floor Space and a partner

How to perform the exercise:  The athlete should lay with their back flat on the floor, legs fully extended. The partner should stand a few inches away from the athlete's head with their feet a few inches away from the athlete's shoulders. Next, the athlete should reach behind and grab the partner's ankles. Now the athlete will lift their legs up towards their partner making sure their legs stay straight. Now, once the legs are perpendicular to the floor, the partner will push the athlete's feet back towards the floor. The athlete will resist this motion somewhat; however, the athlete should allow their heels to come close to the floor but not touching the floor.  The movement of the legs will be in an arc-like path.  Once this position is reached, the athlete again brings their feet up towards the spotter and the exercise continues.

Spotting the exercise:  The spotter is also the partner for this exercise. The partner should utilize less force when pushing on the athlete's feet if they can no longer able to resist with enough strength to keep their heels from touching the floor.

Sport specific application:  The motion of abdominal leg throws can be seen in some dives done by swimmers and can be seen in gymnastics in some form with events such as the high bar, uneven bars, and rings.