Side plank banded clamshell

Videos

Programs

Instructions

  • Lie on your side with knees bent at 90 degrees and stacked.
  • Place a resistance band just above your knees.
  • Support your upper body on your forearm with your elbow under your shoulder.
  • Lift your hips into a side plank while keeping your feet together.
  • Open your top knee upward against the band, keeping feet in contact.
  • Pause briefly, then return the knee to the starting position under control.
  • Repeat for the desired number of repetitions, then switch sides.

Technical Tips

  • Keep hips stacked and stable throughout the movement.
  • Avoid rotating the upper torso or pelvis.
  • Engage your core to maintain proper alignment.
  • Do not let your lower hip sag during the plank.

Breathing Tips

  • Inhale while preparing and lowering the knee.
  • Exhale during the opening (abduction) phase.
  • Maintain steady breathing throughout the set.

Medical restrictions

  • Hip labrum injuries
  • Severe lower back pain
  • Shoulder instability
  • Knee ligament injuries

Description

The Theraband Clamshell Side Plank is a hybrid lower-body and core exercise that combines the benefits of resistance band abduction with the postural demands of a side plank. This movement is particularly effective for strengthening the gluteus medius and hip abductors, which play a key role in pelvic stability and injury prevention. Incorporating a resistance band adds progressive overload to the motion, while the side plank element activates the obliques and deep core stabilizers. Ideal for intermediate trainees, this exercise enhances both muscular endurance and neuromuscular control, making it a valuable addition to rehabilitation programs, athletic conditioning, or glute-focused routines. It also helps address common muscular imbalances and improves lateral stability, which is essential for efficient movement in both daily activities and sports performance.

What muscles do Theraband Clamshell Side Planks work?

Theraband Clamshell Side Planks primarily target the glutes, especially the gluteus medius, while also engaging the hip abductors and core stabilizers like the external obliques.

Is the Clamshell Side Plank good for glute activation?

Yes, the Clamshell Side Plank is highly effective for glute activation, especially the gluteus medius, which helps stabilize the pelvis and reduce injury risk during dynamic movements.

Can I do Clamshell Side Planks without a band?

Yes, you can perform Clamshell Side Planks without a band, but using a resistance band increases the intensity and improves muscle recruitment in the glutes and hips.

How do I keep proper form during Theraband Clamshell Side Planks?

To maintain proper form, keep your hips stacked, core engaged, and avoid rotating your torso or letting your lower hip sag during the side plank.

Are Clamshell Side Planks safe for people with back pain?

Clamshell Side Planks can be safe for some individuals with mild back pain if performed correctly, but those with acute or chronic lower back issues should consult a medical professional before performing this exercise.

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