Side Plank Clamshells

Technique

How to perform Side Plank Clamshells

1. Loop a small resistance band just above both knees and lie on your right side, stacking hips and shoulders.
2. Bend your knees to 90 degrees so your heels line up with your glutes.
3. Plant your right forearm under your shoulder, engage your core, and lift your hips until your body forms a straight line from shoulders through knees - this half‑side‑plank is your starting position.
4. Keep your feet pinned together and exhale as you drive your left knee upward against the band, externally rotating at the hip to perform the clamshell while maintaining the plank and stable pelvis.
5. Pause briefly at the top, squeezing your left glute medius and keeping your torso square (avoid rolling backward or letting the hips sag).
6. Inhale as you lower the left knee under control until it gently taps the right knee, retaining band tension and plank alignment.
7. Repeat for the prescribed repetitions, then lower your hips, switch to lie on your left side, and perform the same sequence with the opposite leg.

Programming relevance

Muscles involved

Primary targets: Gluteus Medius, External Oblique, Gluteus Minimus.