Core · Bodyweight
Bodyweight Rainbow Leg Raise
How to do the bodyweight rainbow leg raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie flat on your back with your legs extended and hands at your sides. Raise both legs toward the ceiling, then trace an arc to one side and lower toward the floor, sweeping a rainbow shape back up and over to the other side. Keep your legs straight and your lower back controlled throughout.
- 1Your lower abs and obliques controlling the arcing path of your legs
- 2Constant tension as your legs sweep side to side without touching down
- 3Your lower back staying connected to the floor
Common mistakes
- Arching your back; shorten the arc if you lose contact with the floor
- Swinging your legs with momentum instead of controlling the sweep
- Straining your neck; keep your head and shoulders relaxed
Muscles worked
The bodyweight rainbow leg raise mainly works the lower abs and hip flexors, with the upper abs and obliques assisting.
- Lower AbsPrimary
- Hip FlexorsPrimary
- Upper AbsSupport
- ObliquesSupport
- ForearmsMinor
- QuadsMinor
- GlutesMinor
- AdductorsMinor
Kovo programs the bodyweight rainbow leg raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.