Exercise guide
Resistance Band Side Plank Clamshell
- Intermediate
- Compound
- Timed hold
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
This compound movement combines lateral core stability with hip abduction, simultaneously targeting the obliques and the gluteus medius for superior pelvic stability.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Place a mini-resistance band just above your knees.
- Lie on your side with your elbow directly under your shoulder and your knees bent at a 90-degree angle.
- Stack your hips, knees, and feet directly on top of each other.
- Engage your core to create a straight line from your head to your knees.
How to do it
- Exhale as you lift your hips off the floor into a side plank while simultaneously rotating your top knee toward the ceiling.
- Keep your feet touching throughout the movement, using the top glute to fight the band's resistance.
- Inhale as you slowly lower your top knee back to the starting position while keeping your hips elevated.
- Maintain a controlled 2-1-2 tempo (2 seconds up, 1 second hold, 2 seconds down).
Form checklist
- Keep the elbow stacked directly under the shoulder to avoid joint strain.
- Ensure the top hip does not roll backward as you open the knees.
- Maintain a high hip position; do not let the bottom hip sag toward the floor.
- Keep your neck neutral and gaze forward.
Pro tips
- Drive your bottom knee into the floor to maximize activation of the bottom-side glute and oblique.
- Pause at the top of the clamshell for one second to emphasize the peak contraction of the gluteus medius.
Make it harder
- Increase the band tension or move the band down toward the mid-shin.
- Perform the movement with the top arm extended toward the ceiling to increase the stability challenge.
Frequently asked
- What muscles does the resistance band side plank clamshell work?
- The resistance band side plank clamshell primarily targets the abs and obliques, and also works the hip flexors and quadriceps as secondary muscles.
- What equipment do you need for the resistance band side plank clamshell?
- The resistance band side plank clamshell uses resistance band.
- Is the resistance band side plank clamshell good for beginners?
- The resistance band side plank clamshell is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.