Side Plank – Clam, Hip Thrust, On Knees, Band

  • HOW: Get set up in a side plank position with your forearm on the ground, elbow underneath your shoulder, and your legs together with your knees bent. Loop a band around your legs just above the knees. Push into the ground with your bottom knee, causing your hips to lift off of the ground. As your hips come up, push the band out with your top knee performing a clam. Perform each rep all in one, fluid motion. 
  • FEEL: You should feel your glute and hip muscles working the most. You should also feel your core and shoulder muscles working. 
  • COMPENSATION: Make sure you lift your hip off of the ground and push the band up all in one motion.

Exercise Library