If you’re looking for an exercise that works several muscle groups at the same time, the plank with leg raise is well worth adding to your routine.
This simple bodyweight exercise takes a traditional plank and adds an extra challenge for your glutes and core. The result is an effective movement that helps build strength, stability and balance without any equipment, making it ideal for busy women who want practical exercises they can fit into their day.
For women over 40, maintaining muscle strength and core stability becomes increasingly important. A strong, stable body supports good posture, makes everyday movements feel easier and can help you stay active and independent as you get older. The plank with leg raise is a functional exercise that supports these goals when performed with good technique and consistency.
Benefits of the Plank With Leg Raise Exercise
Adding a leg raise to a standard plank increases the challenge on your core because your body has to work harder to stay balanced and stable.
Some of the benefits include:
- Strengthening the core muscles, including the abdominals and obliques
- Activating the glutes and supporting hip stability
- Building strength in the shoulders, arms and wrists
- Improving balance and coordination
- Encouraging better posture and body awareness
- Supporting functional movement for everyday activities
Because it works several major muscle groups at once, it’s also a time-efficient exercise, which can be particularly helpful if your schedule already feels full.
What Muscles Does the Plank With Leg Raise Work?
The plank with leg raise primarily targets:
- Core muscles, including the abdominals, transverse abdominis and obliques
- Glutes, particularly the gluteus maximus
- Shoulders and upper back
- Arms and wrists
- Hip stabilising muscles
- Lower back muscles
This combination of strength and stability work makes it a valuable exercise for overall functional fitness and everyday movement.
How to Do a Plank With Leg Raise Correctly
SStep 1: Set Up Your Plank Position
- Place your hands directly underneath your shoulders.
- Extend your legs behind you.
- Create a straight line from your head to your heels.
- Gently draw your tummy muscles in and lightly squeeze your glutes.
Try not to look forward, as this can put unnecessary strain on your neck. Instead, keep your gaze slightly down towards the floor.
Step 2: Lift One Leg
- Slowly lift your right leg a few inches off the floor.
- Keep your hips facing down and avoid twisting through your body.
- Pause briefly at the top of the movement.
You don’t need to lift your leg very high. A small, controlled movement is often far more effective than a large one.
Step 3: Lower With Control
- Slowly return your foot to the floor.
- Repeat on the opposite side.
Aim for:
3 sets of 8-10 repetitions on each leg.
Focus on quality rather than speed. Slow, controlled movements help improve stability and ensure the right muscles are doing the work.
Breathing Tips
It’s surprisingly common to hold your breath during planks, especially when the exercise starts to feel challenging.
Try to:
- Breathe in through your nose.
- Exhale gently as you lift your leg.
- Continue breathing steadily throughout the exercise.
Relaxed, steady breathing often makes the exercise feel more manageable and can help you maintain good form.
Common Mistakes to Avoid
Letting the Hips Rotate
Keep your hips facing the floor throughout the movement. If your body starts to twist, try lifting your leg a little lower.
Lifting the Leg Too High
Raising the leg too high can cause your lower back to arch and reduce the effectiveness of the exercise.
Dropping the Hips
A sagging plank position can place unnecessary strain on the lower back. Think about gently lifting through your middle and keeping your body long.
Holding Your Breath
Steady breathing helps reduce tension and supports good technique.
Rushing Through the Exercise
There’s no prize for finishing quickly. Slow, controlled repetitions usually provide far greater benefits for strength and stability.
Beginner Modifications
If a full plank feels challenging, that’s completely normal. There are several ways to build up your strength gradually.
Perform the Exercise on Your Elbows
An elbow plank can feel more comfortable for some people and may reduce pressure on the wrists.
Lower Your Knees
Performing the movement from your knees is an excellent way to practise the exercise while still strengthening your core.
Reduce the Hold Time
Rather than pausing at the top of each repetition, simply lift and lower your leg slowly.
Remember, every strong plank starts somewhere. Building strength gradually is often the most sustainable approach.
How to Progress the Exercise
Once the movement starts to feel easier, you can increase the challenge by:
- Holding each leg raise for three to five seconds
- Increasing the number of repetitions
- Adding an exercise band around your ankles
- Slowing the movement down further
- Including it in a longer core or full-body circuit
There’s no need to rush into progressions. Focus on maintaining good technique before increasing the difficulty.
Why Core Strength Matters for Women Over 40
As we move through midlife, maintaining strength becomes increasingly important for As we move through midlife, maintaining strength becomes increasingly important for supporting everyday movement, balance and long-term wellbeing.
A strong core can help:
- Improve posture
- Support healthy movement patterns
- Enhance balance and coordination
- Make everyday activities feel easier
- Complement other forms of exercise, including walking and strength training
Core strength isn’t about achieving a perfectly flat stomach or exercising for hours each week. It’s about creating a stable foundation that helps your body move well and feel stronger in everyday life.
Small, consistent habits often make the biggest difference over time.
Adding the Plank With Leg Raise to Your Weekly Routine
You don’t need lengthy workouts to benefit from movement.
Try adding this exercise:
- As part of a home workout circuit
- After a walk or strength training session
- During a short movement break while working from home
- Alongside exercises such as glute bridges, bird dogs and side planks
Even a few minutes of regular movement can add up over time and help you feel stronger, more energised and more confident in your body.
As always, listen to your body and work at a level that feels right for you. If you experience pain rather than normal muscle effort, stop the exercise and seek advice from a qualified healthcare professional.
Plank with leg-raise FAQ
What is the Plank with leg-raise exercise?
The plank with leg raise is a bodyweight exercise that strengthens your core, glutes, shoulders and arms while improving balance and stability. Start in a plank position, lift one leg while keeping your hips level, lower with control and repeat on the opposite side for 8–10 repetitions per leg.
Is the plank with leg raise suitable for beginners?
Yes. Beginners can modify the exercise by lowering their knees or performing it on their elbows until they build more strength.
How long should I hold a plank with leg raise?
Start by lifting each leg for one to three seconds while maintaining good form.
What muscles does the plank with leg raise work?
It works the core, glutes, shoulders, arms, hip stabilisers and lower back muscles.
Can the plank with leg raise help improve balance?
Yes. The exercise challenges your stability and coordination because your body must work harder to stay balanced on three points of contact.
How often should I do this exercise?
Two to three times per week is a good starting point as part of a balanced exercise routine.
Is the plank with leg raise good for women over 40?
Yes. It can help support core strength, stability and functional fitness, which become increasingly important during midlife and beyond.
Should I feel the exercise in my lower back?
No. If you feel discomfort in your lower back, stop and check your form or try an easier variation.
Ready to Improve Your Health and Wellbeing?
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