Side Plank Clamshell

CoreBalanceIsometric

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Body Part: Glutes

Description

The Side Plank Clamshell is a compound exercise that targets the oblique muscles, glutes, and hip abductors. It combines the stability challenge of a side plank with the dynamic movement of a clamshell, enhancing core strength and hip mobility.

How to Perform

Start by lying on your side with your legs stacked and knees bent at a 90-degree angle.
Position your elbow directly under your shoulder to support your upper body.
Engage your core and lift your hips off the ground into a side plank position, maintaining a straight line from head to knees.
While holding the plank, keep your feet together and lift your top knee as high as possible without rotating your hips backward.
Lower the knee back to the starting position with control.
Repeat for the desired number of repetitions before switching sides.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Ensure your elbow is directly under your shoulder to prevent strain.
Keep your core engaged throughout the exercise to maintain stability.
Avoid letting your hips drop; maintain a straight line from head to knees.
Focus on controlled movements when lifting and lowering the knee.
Breathe steadily and do not hold your breath during the exercise.
If you find it difficult to maintain balance, perform the exercise near a wall for support.