Side Plank Clamshells

Instructions

1. Start in a side plank position, from your forearm and knees, with a looped resistance band around the knees.

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

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

4. Keep your core lightly engaged and your neck relaxed.

5. Keep your feet together or close together, depending on the variation.

6. Lift the top knee upward into a clamshell.

7. Open only as far as you can without letting your pelvis roll backward.

8. Pause briefly at the top.

9. Lower the top knee back down with control.

10. Keep your hips lifted the whole time.

11. Repeat for the prescribed number of reps, then switch sides.

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 shrug the shoulder of the supporting arm.

• Do not rush the opening or lowering phase.

• Do not let your feet separate if the variation is meant to keep them together.

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 exercise combines hip stability and core control.

• 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, shoulder, knee, or low back.