Side Plank Clamshell

Side Plank Clamshell

A high-value lateral chain drill that combines side plank endurance with glute med strength—great for frontal-plane control for runners and athletes.

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Muscles Targeted

Glute med/min, obliques, QL, deep core stabilizers, and hip external rotators.

Key Benefits

  • Trains hip stability + trunk stability together
  • Great carryover to single-leg control
  • Builds lateral chain endurance for running form
  • Easy to progress via band tension or hold time
If the pelvis rotates open, regress (shorter lever) before adding reps.

Equipment Needed

Mini resistance band (optional but recommended) and a mat.

How to Perform

  1. Set up in a side plank (knees bent is a good starting point).
  2. Keep ribs down and hips stacked.
  3. Open the top knee slightly (clamshell) without rotating the pelvis.
  4. Pause briefly, then return with control.
  5. Repeat, then switch sides.

Programming Options

  • 2–4 sets of 6–12 reps per side
  • Or 2–3 sets of 20–30 seconds per side
  • Tempo: slow reps (no rushing)

Why This Variation Works

Combining a plank with hip work forces the trunk to stay stable while the hip produces motion—exactly what happens in gait and running.

When to Use It

Mid-to-late rehab, runner strength plans, and as a “money” lateral-chain accessory on lower-body days.

Related Glute Exercises

See more lateral hip work in Glute Exercises.

Frequently Asked Questions

Should I do this from my knees or feet?

Start from knees to own pelvic control. Progress to feet once you can keep perfect alignment.

What if my shoulder gets tired?

Use a modified side plank (knees bent) or do it against a wall/bench until shoulder endurance catches up.

Where should I feel it?

Outside hip/glute and obliques. If you feel it mostly in the front of the hip, reduce range and slow down.