Side Plank Clamshell (Moving Trunk)
Combines repeated upper-knee opening with additional visible trunk movement in a supported side-plank position. This differs from the related variation that keeps the trunk comparatively steady.
- Body part
- Glutes: all exercises
- Movement
- Abduction: all exercisesalsoCore: all exercises
- Equipment
- Bodyweight: all exercises
What it trains
- Gluteus MediusPrimary85%
- ObliquesSecondary50%
- Lower AbsStabilizer25%
- Upper AbsStabilizer25%
- Serratus AnteriorStabilizer25%
- Erector SpinaeStabilizer25%
How to perform
Support yourself on your forearm with the elbow and palm on the floor, bend your knees, keep your feet together and lift your hips as shown.
Open the upper knee while allowing the accompanying controlled trunk movement shown in this video.
Return the knee and trunk toward the starting position under control, repeat and change sides.
Tips
Keep the supporting shoulder active and move the knee and trunk without rushing.
Follow this video's combined motion; do not substitute the stable-trunk version's technique.
Common mistakes
Opening the knee alone and omitting the shown trunk movement.
Collapsing through the supporting shoulder or swinging the trunk uncontrolled.
Related exercises
Ratings & reviews
Questions & answers
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