How to Do the Side Plank Clamshell Exercise

The side plank clamshell is a dynamic exercise that combines a side plank with a clamshell movement. It works your core, glutes, and hips and is one of my favorite exercises for building core strength, bottom hip stability and top hip strength simultaneously.

Muscles Worked in the Banded Side Plank Clamshell

Here’s a breakdown of the key muscles emphasized:

Core:

• Obliques: These muscles are crucial for rotational stability and are heavily engaged in maintaining a solid side plank position.
• Transverse Abdominis: This deep core muscle stabilizes the spine and pelvis, ensuring proper alignment throughout the movement.

Bottom Hip:

• Gluteus Medius: The glute medius joint action is hip abduction and external rotation, helping to stabilize the pelvis and prevent knee valgus (knock-knees).
• Gluteus Maximus: While not as directly targeted as the medius, the maximus assists in hip extension and overall stability.

Top Hip:

• Gluteus Medius: This muscle is primarily targeted on the top hip, working to abduct and externally rotate the hip joint.
• Tensor Fasciae Latae (TFL): This muscle, located on the side of the hip, assists in hip flexion, abduction, and internal rotation.

Using a resistance band, you further activate these muscles and enhance overall strength and stability.

Here’s how to do it:

1. Place a mini-band above your knee.
2. Begin in the hook-laying position with your forearm on the ground, before elevating your hips and forming a straight line from shoulders to feet.
3. Bend your top knee and lift your top foot.
4. Keep your hips and shoulders still, and open your top knee away from your body as if opening a clamshell.
5. Pause momentarily, then close and return to the starting position.

Equipment:

• Mini-Band

Pro Tips:

• Keep your core engaged throughout the exercise.
• Don’t let your hips sag or rise.
• Focus on the movement of your top knee while simultaneously squeezing your bottom hip glute.
• If you find the exercise difficult, you can modify it by resting your top hand on the ground.

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