Side Plank Clam Lifts
The Side Plank Clam Lift is a hybrid bodyweight exercise that combines isometric core stability with dynamic hip strengthening. It simultaneously targets the obliques and the gluteus medius to improve lateral stability and hip function.
This exercise requires significant coordination and endurance, so the AI analyzes your RPE and rep consistency to ensure you aren't sacrificing form for volume. If your daily recovery data indicates high systemic fatigue or low HRV, the app may suggest regressing to a standard Clam Shell to isolate the glutes without taxing the core. Additionally, if you have logged a history of shoulder pain, the AI can recommend floor-based alternatives to protect the joint while still targeting the hips.
Form Cues
- Place your elbow directly under your shoulder
- Lift your hips to form a straight line from head to knees
- Keep your heels pressed together throughout the set
- Squeeze your glutes to rotate the top knee upward
- Brace your core to prevent your torso from twisting
- Don't let your bottom hip sag toward the floor
- Don't roll your top shoulder backward to lift the leg
- Don't separate your feet as you open the knee
- Don't rush the movement; control the lowering phase
Common Mistakes
- Sagging hips due to fatigue
- Rotating the spine instead of the hip
- Placing the elbow too far forward
- Using momentum to swing the knee open
Muscles Worked
This movement is a powerhouse for lateral stability, primarily targeting the gluteus medius and the obliques. It also engages the gluteus maximus for hip external rotation and relies on the shoulder stabilizers to hold the upper body elevated.
Primary
Secondary
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