Side Clamp

Muscles worked

Setup

1. Lie on your side with your knees bent at a 90-degree angle and stacked directly on top of each other.
2. Prop your upper body up on your forearm, ensuring your elbow is positioned directly beneath your shoulder.
3. Align your ears, shoulders, hips, and feet in a straight line, engaging your core to maintain a neutral spine.

How to do it

1. Exhale as you lift your hips off the floor while simultaneously rotating your top knee toward the ceiling, keeping your feet pressed together.
2. Squeeze your glutes and obliques at the top of the movement, ensuring your hips remain pushed forward and stacked.
3. Inhale as you slowly lower your hips and top knee back to the starting position with total control.
4. Perform the movement with a controlled 2-1-2 tempo (2 seconds up, 1-second pause, 2 seconds down).

Form checklist

• Keep the elbow stacked directly under the shoulder to avoid unnecessary joint strain.
• Do not let the top hip roll backward as you open your knees; keep the hips vertically stacked.
• Maintain a straight line from your head to your knees, preventing the hips from sagging toward the floor.
• Keep your chest open and avoid collapsing your top shoulder forward.

Pro tips

• Focus on driving the bottom knee into the floor to maximize glute activation on the stabilizing side.
• Imagine a string pulling your bottom hip toward the ceiling to keep the obliques fully engaged throughout the set.

Make it harder

• Place a mini-loop 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 in the top hand to increase the stability demand on the core.

Frequently asked

What muscles does the side clamp work?

The side clamp primarily targets the abs, deltoids, and obliques, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the side clamp?

The side clamp requires no equipment — just your body weight.

Is the side clamp good for beginners?

The side clamp is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Alternate Knee Raise Side ReachBeginner · abs, deltoids, and obliques
• Alternate Leg Lift Tap Arms CircleIntermediate · abs, deltoids, obliques, and pectorals
• Alternate Single Leg Raise PlankIntermediate · abs, deltoids, hamstrings, and obliques