Side Plank Clamshell
strengthenhipintermediate
2 × 10 reps per side
An illustration 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
- Keep both feet together as you open the top knee.
- Don't roll the pelvis backward — keep the hips stacked and extended.
- Keep the supporting shoulder away from the ear.
Muscles worked
Strengthens: gluteus medius, gluteus maximus, hip external rotators, obliques
Helps with
Part of a program
Part of Front Splits
This exercise is one move. Front Splits puts it in a plan — so you know what to do, in what order, and how much, week by week.
- Sequenced & dosed — the right exercises, in the right order, at the right volume.
- Progresses with you — difficulty ramps as you get stronger, not on a fixed calendar.
- Personalized — built around the specific limiter actually holding you back.
- Tracks your progress — see what's working and adjust over time.
See the program →
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