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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:

1. Band Placement: Place a mini-band above your knee and around your ankles.
2. Side Plank: Begin in the hook-laying position with your forearm on the ground.
3. Alignment: Elevate your hips and form a straight line from head to heels.
4. Clamshell: Keeping your feet together, lift your top knee upwards, opening your legs like a clamshell.
5. Reverse Clamshell: Keeping your top knee lifted, rotate your top foot/ankle open. This engages the internal and external rotators.
6. 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.

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