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Glutes · Beginner

Side Plank Clamshell

Bent-knee side plank with a clamshell, combining hip external rotation with lateral trunk stability.

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Side Plank Clamshell demonstration

Exercise overview

Training details

GlutesAbductorsObliquesShoulders

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on one side with the knees bent, the forearm under the shoulder, and the feet stacked.
  2. 02Lift the hips into a modified side plank so the body forms a straight line from the shoulders to the knees.
  3. 03Keep the feet together and open the top knee by rotating at the hip.
  4. 04Pause without letting the pelvis roll backward or the bottom shoulder collapse.
  5. 05Close the knee under control, maintain the side plank for the set, and switch sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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