Band Side Plank Clamshell

Place a band above your knees, lie on your side, and support your upper body on your forearm in a side plank. Keep both knees bent and lift your hips so your body forms a straight line from shoulder to knee.

Keep your hips still and slowly open your top knee against the band. Drive the knee open with your side glute, keeping your hips from rolling backward.

Slowly bring your knees back together. Control the return so the band does not snap your knee shut, then come back to the starting position.

Feel the work in the side of your upper glute, especially the gluteus medius. Open your knee only as far as you can keep your hips steady for better tension.

If your hips roll backward or your glutes sag, your shoulders and lower back take over instead of your core. Prioritize side-plank alignment over opening your knee as wide as possible.

Exhale as you open your knee and inhale as you bring it back in. Steady breathing helps you keep core tension and a more stable plank.

If the band is too strong, your hips will wobble first, so start with resistance that lets you keep your position. Use the same time and reps on both sides to stay balanced.