Glutes · Resistance bands

Resistance Band Side Plank Clamshell

The resistance band side plank clamshell is a compound movement that combines lateral core stabilization with targeted hip abduction. It challenges the gluteus medius of both hips alongside the obliques, making it ideal for movement preparation or a focused core and hip finisher.

Muscles: Glutes, Abs
Equipment: Resistance bands
Type: Strength
Animation: Men

How to do it

Place the loop resistance band just above your knees.
Lie on your side and prop yourself up on your forearm, knees bent about 90 degrees, and lift your hips into a side plank supported on your bottom knee.
Keep your feet together and your body in a straight line from head to knees.
As you exhale, lift your top knee upward against the band's resistance, opening your legs like a clamshell.
Inhale and slowly lower your knee back down without letting your hips drop.
Complete your reps, then switch sides.

Common mistakes

Sagging the bottom hip towards the floor reduces oblique engagement and places unnecessary shear stress on the supporting shoulder.
Rotating the pelvis backward during the knee lift shifts tension away from the gluteus medius onto the lower back.
Letting the feet disconnect during the abduction weakens glute isolation and alters the intended lever arm.
Using an excessively heavy band restricts the active range of motion and prompts compensatory twisting of the spine.

Tips

Press the supporting forearm and bottom knee firmly into the floor to keep the hips elevated throughout the entire set.
Pause for one second at the top of each knee lift to maximize peak contraction in the glutes.
Keep the pelvis perpendicular to the floor by aligning your shoulders, hips, and knees in one straight plane.

Sets and reps

Perform 2–3 sets of 10–15 controlled repetitions per side, resting 45–60 seconds between sides.

Muscles worked

Resistance Band Side Plank Clamshell: glutes, abs

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

Which glute works harder during this exercise?

Both glutes work simultaneously: the bottom glute acts as an isometric stabilizer to hold the plank, while the top glute works dynamically against the band.

What should you do if this exercise causes shoulder or lower back pain?

Discontinue the movement immediately, ensure the supporting elbow is stacked directly beneath the shoulder, and consult a specialist if pain persists.

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