How To: Side Plank Clamshells
Instead of doing separate exercises, wouldn’t it be convenient to do just one?
Well, with side plank clamshells, you can do exactly that!
A combination of two exercises, side plank clamshells allow you to work the gluteus medius and hip abductors thanks to the clamshell component of the exercise while having to maintain a side plank requires active engagement of the obliques, transverse abdominis, and quadratus lumborum, which are known collectively as the core muscles.
Together, this one movement can increase stability of the pelvis and spine to improve balance and posture and reduce the risk of knee and back issues from having a weak core or weak glutes, in addition to helping to make the backside more aesthetic.
Yup, all of those benefits can be had from one exercise.
But hey, if you’re a loser who doesn’t have much of a social life and the gym is the only thing you have going for you, then I can see why you’d want to spend as much time in the gym as possible.
In that case, carry on doing separate exercises for your glutes and core!
INSTRUCTIONS
1). Lie down on the ground on your side with your legs stacked and knees bent at a 45-degree angle.
2). Bend the elbow of the lower arm and rest the forearm on the ground, with it pointed away from you and your hand balled into a fist.
3). Making sure that the elbow of the lower arm is in line with your shoulder, brace your core and raise your hips and knees from the ground so you’re supporting your weight on your elbow and plant the hand of the top arm on your hip with a bend in that elbow to steady your frame. This is the starting position.1Here, only your bottom forearm and foot should be in contact with the ground and your body should form a straight line from your ankles to your head.2NOTE: You may also keep the upper arm fully extended in the air toward the ceiling to increase the difficulty.
4). Without allowing your hips to sag and while keeping your core braced, head neutral, and ankles together, breathe out and lift the top knee away from the bottom knee to open your thighs.
5). Pause for 1-2 seconds before breathing in and lowering the top knee to the starting position.
6). Repeat.
NOTE (1): For added difficulty, you can also lower your hips all the way back down to the ground after closing your legs to turn the exercise into side plank clamshell dips.
NOTE (2): The addition of resistance will raise the challenge of the exercise and make the gluteus medius and other hip abductor muscles work harder than they would with body weight alone, which increases the potential for more growth and strength. So for extra resistance, if necessary, rest and hold a dumbbell or weight plate on the outside of your upper thigh. Another option is to perform banded side plank clamshells by looping a band around your knees.
For a workout routine that possibly includes side plank clamshells, as well as other exercises geared specifically to your goals, training experience, injury history, and available equipment, then find out more HERE
Glossary: abductors, arms, clamshells, dumbbell, exercise, exercise equipment, glutes, goal, gym, muscle, plank, routine, training, workout
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