Side Plank Clamshell Exercise by Lindsey Mortimer
I LOVE this exercise! The Side Plank Clamshell is a great multi-purpose exercise that involves contracting and stabilizing a few key areas of your body. You have to simultaneously stabilize your shoulder, use your core and obliques and then engage your glutes on top of all of that! Learn to dissociate between stabilizing your core and using your hip; rather than moving in one big block like we are so used to!
How-To Steps:
- Position your elbow under your shoulder. Knees bent to 90 degrees. Knees inline with hips.
- Lift your hips up off the floor. Weight should be evenly distributed between your shoulder and knee. Keep your hips stacked – avoid rolling forwards or backwards.
- Keep your heels touching and then lift the top knee up – externally rotating the hip.
*You can either stay lifted the whole time and just rotate the leg, or lower back down and repeat the top 3 steps.
*Never do an exercise that causes you pain*
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