Exercise guide
Bodyweight Rainbow Leg Raise
- Intermediate
- Isolation
- Rep-based
- Waist
The Bodyweight Rainbow Leg Raise is a dynamic core exercise that targets the lower abdominals and obliques by moving the legs in a wide semi-circular arc, enhancing lateral stability and rotational strength.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a mat with your legs fully extended and feet together.
- Place your hands palms-down by your sides for stability, or tuck them slightly under your glutes to support your lower back.
- Engage your core to press your lower back firmly into the floor, eliminating any gap.
How to do it
- Lift your legs a few inches off the ground and move them to one side of your body to the starting position.
- Exhale as you lift your legs up and over in a large semi-circular 'rainbow' arc toward the opposite side.
- Inhale as you lower your legs toward the floor on the other side, stopping just before they touch the ground.
- Maintain a controlled tempo, taking approximately 2-3 seconds to complete each arc.
Form checklist
- Keep your lower back pressed into the floor throughout the entire movement.
- Ensure your legs remain straight and squeezed together.
- Keep your head and neck relaxed on the mat to avoid cervical strain.
- Avoid using momentum; the movement should be driven entirely by the core.
Pro tips
- Visualize drawing a perfect semi-circle with your toes to maximize oblique engagement at the bottom of the arc.
- Focus on 'pulling' the legs across using your side-abs rather than just swinging your hips.
Make it harder
- Perform the movement with your hands behind your head and shoulders slightly lifted in a hollow body position.
- Slow down the tempo to 5 seconds per arc to significantly increase time under tension.
Frequently asked
- What muscles does the bodyweight rainbow leg raise work?
- The bodyweight rainbow leg raise primarily targets the abs and obliques, and also works the hip flexors as secondary muscles.
- What equipment do you need for the bodyweight rainbow leg raise?
- The bodyweight rainbow leg raise requires no equipment — just your body weight.
- Is the bodyweight rainbow leg raise good for beginners?
- The bodyweight rainbow leg raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.