Side Clamp
Strengthen your core with Side Clamps! Build stability and improve posture with this effective bodyweight exercise.
The Side Clamp mainly works the core, with help from the hip abductors (outer thighs) and back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Side Clamp Muscles Worked
Primary
Obliques; Deep Core (transverse abdominis)
Secondary
Hip Abductor (gluteus medius); Lats (latissimus dorsi)
Side Clamp Variations and Alternatives
How to do the Side Clamp
Start by lying on your side with your legs straight.
Prop your body up on your forearm with your elbow directly under your shoulder. Ensure that your body forms a straight line from your head to your feet.
Engage your core muscles and lift your hips off the ground, maintaining a rigid body line. Avoid letting your hips sag or lift too high.
To increase difficulty, raise your top arm towards the ceiling or lift your top leg while keeping it straight.
Hold this position for time, aiming anywhere from 20 seconds to a minute as per your ability.
Lower your body back down to the starting position.
Repeat for the desired number of sets, ensuring to perform the exercise on both sides to maintain balance in muscle strength and endurance.
Note: When performing this exercise, it's crucial to keep the core engaged throughout the hold to protect your lower back and provide stability.
---
Side Clamp FAQs
What muscles does the Side Clamp work?
The Side Clamp mainly works the core, with help from the hip abductors (outer thighs) and back. The main muscles are the obliques and transverse abdominis.
What equipment do you need for the Side Clamp?
None. The Side Clamp is a bodyweight exercise, so you can do it anywhere.
What are some Side Clamp variations and alternatives?
Similar exercises include the Hip Clam, Side Leg Raises, Oblique Crunch with Straight-Leg Lift and Side-Bend Plank.
Training calculators
Work out the numbers behind your training before your next session.