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.
EPI video demonstration · Watch on YouTube
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
Equipment Needed
Mini resistance band (optional but recommended) and a mat.
How to Perform
- Set up in a side plank (knees bent is a good starting point).
- Keep ribs down and hips stacked.
- Open the top knee slightly (clamshell) without rotating the pelvis.
- Pause briefly, then return with control.
- 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.
More exercises in this collection
Explore other videos in Glute Exercises. These movements are related by category, not necessarily direct progressions.
Educational exercise information only. This is not an individualized treatment plan. Modify or stop any exercise that worsens symptoms, and seek appropriate professional guidance when needed.