Side Plank Clamshell with Knee Extension

Instructions

1. Place a looped resistance band around your legs just above your knees.

2. Start in a side plank position, from your forearm and knees.

3. Bend your knees so you are set up in a clamshell position.

4. Lift your hips off the floor into the side plank.

5. Open the top knee upward into a clamshell against the band while keeping your feet together or close together, depending on the variation.

6. Once the top knee is lifted, straighten the top knee so the leg extends out.

7. Keep the thigh lifted as you extend the knee.

8. Bend the top knee again to return to the clamshell position.

9. Lower the top knee with control.

10. Keep the hips lifted and repeat for the prescribed number of reps.

11. Switch sides and repeat.

Common Compensations

• Do not let your hips sag toward the floor.

• Do not roll your pelvis backward as you open the top knee.

• Do not let your torso rotate instead of moving from the hip.

• Do not let the top thigh drop as you straighten the knee.

• Do not shrug the shoulder of the supporting arm.

• Do not let the band pull the leg back too quickly.

Extra Info

• You should feel this mostly in the outer hip and glute of the top leg.

• You may also feel the side of your core, bottom glute, and supporting shoulder working to hold the side plank.

• This is a challenging combination of hip stability, core control, and knee extension strength.

• It is okay to use the kneeling side plank version if the full version is too difficult to control.

• You should not feel sharp pain in the hip, knee, shoulder, or low back.