Side Plank Clamshell

Lie on your side, support your upper body on your forearm, and set up 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. Use your side glute to separate your knees while keeping your hips from rolling backward.

Slowly bring your knees back together. Do not drop them; keep your side glute engaged as you return 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 precise 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 wide.

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 holding a side plank is difficult, perform the movement with your knees on the floor. When it feels easier, add a band to increase the challenge.