The Clamshell Side Plank Hip Thrust is an exercise combining a side plank, hip abduction, and hip thrust movement. It primarily targets the glutes, obliques, and hip stabilizer muscles.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
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Strengthens the glute medius and hip abductor muscles.
Improves hip and pelvic stability.
Enhances lateral core strength and trunk stability.
Develops unilateral body control.
Helps prevent lower-body muscular imbalances.
Combines mobility, stability, and strength in one movement.
Excellent functional exercise for athletes and rehabilitation.
How to perform
- Lie on your side with your forearm positioned under your shoulder.
- Bend your knees and stack your feet together.
- Lift your hips off the floor into a side plank position.
- Brace your core and keep your body aligned.
- Open the top knee in a clamshell motion while keeping the feet together.
- Drive the hips upward by squeezing the glutes.
- Pause briefly at the top contraction.
- Slowly return to the starting position before repeating.
FRONT VIEW
BACK VIEW
Glutes
Primary
Obliques
Primary
Adductors
Primary