Dumbbell Clamshell Side-Plank
The Dumbbell Clamshell Side-Plank mainly works the hip abductors (outer thighs) and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Dumbbell Clamshell Side-Plank Muscles Worked
Primary
Hip Abductor (gluteus medius); Obliques
Secondary
Hip Tensor (tensor fasciae latae); Hip Stabilizer (gluteus minimus)
How to do the Dumbbell Clamshell Side-Plank
Set up in a forearm side plank with your feet stacked and hips lifted off the floor.
Place a dumbbell securely on the thigh of your top leg, holding it lightly with your hand.
Keep your feet together and slowly raise your top knee upward like a clamshell.
Pause briefly at the top while keeping your core braced and hips stable.
Lower your top knee back down in a controlled movement to complete the rep.
Dumbbell Clamshell Side-Plank FAQs
What muscles does the Dumbbell Clamshell Side-Plank work?
The Dumbbell Clamshell Side-Plank mainly works the hip abductors (outer thighs) and core. The main muscles are the gluteus medius and obliques.
What equipment do you need for the Dumbbell Clamshell Side-Plank?
None. The Dumbbell Clamshell Side-Plank is a bodyweight exercise, so you can do it anywhere.
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