Kneeling Rainbow Leg Lift
Sculpt your glutes and improve hip mobility with the Kneeling Rainbow Leg Lift. This targeted exercise uses controlled, arc-like movements to fire up your lower body and stabilize your core.
The Kneeling Rainbow Leg Lift mainly works the glutes & hips, with help from the hip abductors (outer thighs) and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Kneeling Rainbow Leg Lift Muscles Worked
Primary
Glutes (gluteus maximus)
Secondary
Hip Abductor (gluteus medius); Deep Core (transverse abdominis)
How to do the Kneeling Rainbow Leg Lift
Setup
Begin in a tabletop position on your yoga mat, with your hands placed directly under your shoulders and your knees under your hips.
Keep your spine neutral and engage your core to stabilize your pelvis.
Execution
Extend one leg fully behind you, touching your toes to the floor.
Keeping the leg straight, lift it and initiate an arc motion, sweeping the foot up and over to tap the floor on the outside of your resting leg.
Continue the movement by lifting the leg again and sweeping it back across to the starting side, tracing a rainbow-like arc in a controlled manner.
Focus on using your glutes to drive the lift rather than momentum.
Maintain a stable upper body and minimal arching in your lower back throughout the movement.
Kneeling Rainbow Leg Lift FAQs
What muscles does the Kneeling Rainbow Leg Lift work?
The Kneeling Rainbow Leg Lift mainly works the glutes & hips, with help from the hip abductors (outer thighs) and core. The main muscles are the gluteus maximus.
What equipment do you need for the Kneeling Rainbow Leg Lift?
None. The Kneeling Rainbow Leg Lift is a bodyweight exercise, so you can do it anywhere.
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