Difficulty level: Novice
Target Muscle: Glutes
Equipment: Miniband
Instructions for proper form
Start in a kneeling position on your side with your forearm on the ground, ensuring your elbow is directly beneath your shoulder. Loop a miniband around your thighs, just above your knees. Lift your hips off the ground so that your body forms a straight line from your knee to your shoulder. Engage your core. Keeping your feet together, externally rotate your hips by lifting the top knee away from the bottom knee while maintaining the side plank position. Return the knee to the starting position and repeat.
Common mistakes to avoid
Avoid sagging your hips while in the side plank position. Make sure to keep your body in a straight line and do not let your back arch. Don’t rush through the movement; focus on controlled motions.
Benefits
Specific benefits of the exercise
Strengthens the gluteus maximus and improves hip stability while enhancing core strength and stability.
Expected results and timeframe
With consistent practice (2-3 times per week), expect increased glute strength and stability within 4-6 weeks, as well as improved core engagement..
Who this exercise is best for
This exercise is ideal for beginners looking to strengthen their glutes and improve core stability, as well as individuals recovering from lower body injuries.
Scientific studies supporting its effectiveness
Studies show that exercises targeting the glutes enhance overall lower body strength and stability, contributing to better athletic performance and reduced injury risk (e.g., Journal of Strength and Conditioning Research).
Variations
Beginner modifications
For a modification, you can perform the exercise without the miniband or keep both knees on the ground for more support while performing the clamshell.
Advanced progressions
To progress the exercise, elevate your top leg higher during the clam shell movement or add a dumbbell for added resistance.
Integrations
Complementary exercises
Complement this exercise with bridge variations, lateral band walks, or standing leg lifts to further target the glutes and core.
Super set recommendations
Pair the miniband kneeling side plank clamshell with side-lying leg lifts or hip thrusts for a super set targeting similar muscle groups.
Sample workout routines
A sample routine could include: 1) Miniband Kneeling Side Plank Clamshell, 2) Glute Bridges, 3) Plank Hold, 4) Lateral Band Walks.
Exercise combinations
Combine this exercise with single-leg deadlifts and bird-dogs for a well-rounded workout focusing on lower body and core stability.
Best time to do this exercise in your workout
Incorporate this exercise in the lower body workout section, after your warm-up and before heavier compound lifts to activate the glutes.