Side Plank Clamshell

strengthenhip

A video demonstration is coming soon. Follow the step-by-step instructions below.

How to do it

Lie on your right side with legs bent and a resistance band around your knees.
Keep the right elbow and right knee on the ground as you raise your hips into a side plank.
Maintaining the side plank, rotate the top (left) leg open against the band resistance.
Hold five seconds, then lower the leg back down.
Imagine the legs as the mouth of a clamshell opening and closing.

Form cues

Hold the side plank steady while the top leg rotates
Open like a clamshell against the band

Dosage

2 sets of 10 reps with a 5-second hold each side

Muscles worked

gluteus medius — anatomical illustration — gluteus mediusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

hip external rotators — anatomical illustration — hip external rotatorsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

lateral obliques — anatomical illustration — lateral obliquesAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Strengthens: gluteus medius, hip external rotators, lateral obliques

Target muscles

Gluteus Medius Hip External Rotators Lateral Obliques

Helps with

Trunk Lean Knee Valgus / Varus

One-Joint Hip Flexor Stretch (Supine, Knee to Chest)Standing Door-Frame Hip Flexor Stretch (Posterior Pelvic Tilt)Abdominal Trunk Curl PIR / PFS for the Hip Flexors (Iliopsoas & Rectus Femoris)PIR / PFS for the Hamstrings Thera-Band Kicks (Dynamic Reflexive Stabilization)

Reference: Rebuilding Milo p.243