Exercise guide
Side Plank Clamshell
- Intermediate
- Compound
- Timed hold
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
The side plank clamshell is a potent compound movement that simultaneously develops lateral core stability and hip abductor strength, specifically targeting the obliques and gluteus medius.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie on your side with your forearm on the floor and your elbow positioned directly under your shoulder.
- Bend your knees to 90 degrees and stack your hips, knees, and feet on top of each other.
- Lift your hips off the ground so your body forms a straight line from your head to your knees.
How to do it
- Keeping your feet together, rotate your top knee toward the ceiling as far as possible without moving your pelvis.
- Exhale as you lift the knee, focusing on the contraction in your glutes and the side of your hip.
- Inhale as you slowly lower the knee back to the starting position while keeping your hips elevated.
- Maintain a controlled 2-1-2 tempo: 2 seconds to lift, 1-second pause at the top, and 2 seconds to lower.
Form checklist
- Keep the bottom hip high and do not let it sag toward the floor.
- Ensure the top hip does not roll backward as you open your knees.
- Maintain a neutral spine with your gaze forward, not looking down at your feet.
- Keep the supporting elbow stacked directly under the shoulder to avoid joint strain.
Pro tips
- Drive your bottom knee firmly into the floor to maximize activation of the bottom-side glute and obliques.
- Imagine your hips are stacked between two panes of glass to prevent any forward or backward rotation.
Make it harder
- Place a mini-resistance band just above your knees to increase the load on the hip abductors.
- Extend the top arm toward the ceiling or hold a light weight to increase the stability challenge for the core.
Frequently asked
- What muscles does the side plank clamshell work?
- The side plank clamshell primarily targets the obliques, and also works the hip flexors and quadriceps as secondary muscles.
- What equipment do you need for the side plank clamshell?
- The side plank clamshell requires no equipment — just your body weight.
- Is the side plank clamshell good for beginners?
- The side plank clamshell is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.