Estimated reading time: 2 minutes
How to Do the Side Plank Clamshell- Reverse Clamshell
The Side Plank Clamshell-Reverse Clamshell is a powerful exercise for targeting the core, glutes, hips, and rotator muscles. It improves stability, strength, and rotational control and enhances overall fitness and performance. The exercise involves a side plank position with a clamshell motion followed by a reverse clamshell motion.
Muscles Worked
Here’s a breakdown of the key muscles emphasized:
- Core: Obliques, transverse abdominis, rectus abdominis
- Glutes: Gluteus medius, gluteus minimus
- Hips and Hip Rotators: Hip abductors, hip rotators – internal and external rotators
Here’s How to Do it:
- Band Placement: Place a mini-band above your knee and around your ankles.
- Side Plank: Begin in the hook-laying position with your forearm on the ground.
- Alignment: Elevate your hips and form a straight line from head to heels.
- Clamshell: Keeping your feet together, lift your top knee upwards, opening your legs like a clamshell.
- Reverse Clamshell: Keeping your top knee lifted, rotate your top foot/ankle open. This engages the internal and external rotators.
- Return: Pause momentarily, then close and return to the starting position.
Equipment Needed:
- Perform Better Mini Bands: Place them around the ankles for added resistance during the reverse clamshell movements.
- Mark Bell Hip Circles: Placed above the knees to increase resistance and during the clamshell movements .
Pro Tips:
- Keep the hips elevated throughout the exercise.
- Keep your core engaged throughout the exercise.
- Don’t let your hips sag or rise.
- Focus on the movement of your top knee (clamshell – external rotation) and movement of the ankle (reverse clamshell – internal rotation) 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.
Mark Bell SlingShot – Hip Circles
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Perform Better – Mini Bands
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