Bodyweight Rainbow Leg Raise - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Bodyweight Rainbow Leg Raise

Step by step instructions, muscle activation and variants for the Bodyweight Rainbow Leg Raise.

MediumAbsObliques

About this exercise

The bodyweight rainbow leg raise is a floor core exercise where both legs are raised and swept in a wide arc from one side to the other, tracing the shape of a rainbow. The rotational path engages the obliques and rectus abdominis through a full lateral range of motion. It is an effective exercise for building rotational core strength without any equipment.

How to Perform

  • Lie flat on your back with arms extended overhead or hands pressed lightly on the floor beside your hips for support
  • Extend both legs straight and raise them to vertical
  • Slowly lower both legs to one side in a wide arc, stopping just before they touch the floor
  • Lift the legs back up through vertical, continuing the arc all the way down to the opposite side
  • Control the movement throughout and avoid letting your lower back arch excessively
  • Continue alternating sides for the desired number of repetitions

Muscle Activation

Primary
AbsObliques
Secondary
Core

Common Mistakes

Common mistakes content is coming soon.

About the Bodyweight Rainbow Leg Raise

The Bodyweight Rainbow Leg Raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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