Exercise Library
Side Plank Clamshell
The side plank clamshell is a more difficult clamshell variation to strengthen the lateral hip for greater control and stability.
Set the standard clamshell position, then push up onto the elbow into a side plank. Maintaining this position without rolling the body, open the hip to lift the top knee as far as possible and return under control.
Increase difficulty by wrapping a mini band around the knees.
Purpose
The side plank clam shell is a more difficult clamshell variation to strengthen the lateral hip for greater control and stability.
Programming
This is a good preparatory exercise for use in a warm-up. 1-3 sets of 10-20 reps are appropriate.
Variations
A mini band can be added around the knees to increase difficulty and effectiveness, but ensure the band tension doesn’t prevent the proper positions and full range of motion.
Set the standard clamshell position, then push up onto the elbow into a side plank. Maintaining this position without rolling the body, open the hip to lift the top knee as far as possible and return under control.
Increase difficulty by wrapping a mini band around the knees.
Purpose
The side plank clam shell is a more difficult clamshell variation to strengthen the lateral hip for greater control and stability.
Programming
This is a good preparatory exercise for use in a warm-up. 1-3 sets of 10-20 reps are appropriate.
Variations
A mini band can be added around the knees to increase difficulty and effectiveness, but ensure the band tension doesn’t prevent the proper positions and full range of motion.
