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Resistance-Band Clamshell Side-Plank

The Resistance-Band Clamshell Side-Plank mainly works the hip abductors (outer thighs) and core. No equipment needed: it uses just your bodyweight.

Ms. Grey
JustGains_XX
@JustGains_XX

Optional Equipment

Loop Bands
Loop Bands
Yoga Mat
Yoga Mat

Resistance-Band Clamshell Side-Plank Muscles Worked

Primary

Hip Abductor (gluteus medius); Obliques

Secondary

Hip Stabilizer (gluteus minimus); Deep Core (transverse abdominis); Hip Tensor (tensor fasciae latae)

How to do the Resistance-Band Clamshell Side-Plank

  1. Lie on your side with your forearm resting on the floor directly beneath your shoulder and your knees bent at a 90-degree angle.

  2. Lift your hips off the ground to form a straight line from your head to your knees while keeping your feet stacked together.

  3. Engage your core and glutes to maintain a stable side plank position throughout the movement.

  4. Keeping your feet pressed together, slowly open your top knee upward like a clamshell.

  5. Pause briefly at the top, then lower your knee back down in a controlled manner.

Resistance-Band Clamshell Side-Plank FAQs

What muscles does the Resistance-Band Clamshell Side-Plank work?

The Resistance-Band 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 Resistance-Band Clamshell Side-Plank?

None. The Resistance-Band Clamshell Side-Plank is a bodyweight exercise, so you can do it anywhere.

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