Side-Lying Rainbow Leg Raise
The Side-Lying Rainbow Leg Raise mainly works the hip abductors (outer thighs), with help from the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Side-Lying Rainbow Leg Raise Muscles Worked
Primary
Hip Abductor (gluteus medius)
Secondary
Hip Stabilizer (gluteus minimus); Obliques
How to do the Side-Lying Rainbow Leg Raise
Setup
Lie on your side on a fitness mat with your legs extended.
Prop your upper body up by resting your head on your hand or forearm.
Keep your bottom leg slightly bent for stability if needed, and ensure your hips are stacked vertically.
Movement
Contract your glutes and core to lift your top leg straight up towards the ceiling, maintaining a straight knee.
Rise until you feel a strong contraction in the side of your hip.
Slowly lower your leg back down with a controlled motion, avoiding touching the floor until the set is complete.
Keep your torso stationary throughout the entire movement; only the working leg should be in motion.
Side-Lying Rainbow Leg Raise FAQs
What muscles does the Side-Lying Rainbow Leg Raise work?
The Side-Lying Rainbow Leg Raise mainly works the hip abductors (outer thighs), with help from the core. The main muscles are the gluteus medius.
What equipment do you need for the Side-Lying Rainbow Leg Raise?
None. The Side-Lying Rainbow Leg Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Side-Lying Rainbow Leg Raise go on?
It belongs on leg day in a push/pull/legs routine.
Training calculators
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