Side plank dynamic clamshell Video Guide

Side Plank Dynamic ClamshellDetailed Exercise Instructions

Objective:

Strengthen the glutes, hips, and core while improving stability and balance.

Setup

1. Starting Position:

  Lie on your left side. Stack your legs on top of each other.

  Place your left elbow directly below your shoulder. Your forearm should be flat on the ground. This position provides stability.

2. Body Alignment:

  Engage your core. Keep your body in a straight line from head to feet.

  Your hips should be lifted off the ground, creating a strong and stable side plank position.

Execution Steps

1. Initiate the Movement:

  Open your right knee and hip. Lift your top leg while keeping your feet together.

  This movement is similar to a clamshell opening. Focus on squeezing your glutes.

2. Maintain Stability:

  Keep your core stable. Do not let your hips sag or rotate. This ensures that the movement targets the correct muscles.

  Your body should remain aligned, with the movement isolated to your top leg and hip.

3. Hold the Position:

  At the top of the movement, hold the clamshell position. Feel the tension in your glutes and hips.

  Maintain a steady breath. Inhale deeply, and exhale slowly.

4. Controlled Lowering:

  Slowly bring your right knee back down. Keep the movement controlled. Avoid letting your legs simply drop.

Key Focus Points 

 Glute Activation: Focus on squeezing your glutes throughout the movement. This enhances muscle engagement and effectiveness.

 Core Stability: Engage your core muscles to keep your torso stable. This prevents unnecessary movement or strain on your lower back.

 Body Alignment: Ensure your body remains in a straight line. This protects your shoulder and back while maximizing the exercise's effectiveness.

Common Mistakes to Avoid

 Dropping the Hips: Keep your hips elevated and aligned with your torso. Avoid letting them dip or sag.

 Rotating the Torso: Keep your upper body steady. The movement should come from your leg and hip, not from twisting your torso.

 Rushing the Movement: Take your time. Focus on slow, controlled movements to fully engage the targeted muscles.

Breathing

 Inhale: As you prepare to lift your leg.

 Exhale: As you open your knee and hold the clamshell position.

 Inhale: As you lower your leg back to the starting position.

By following these instructions, you will effectively target your glutes and core, building strength and stability. This exercise is essential for anyone looking to improve their overall hip and core function. Consistent practice will lead to noticeable improvements in your lower body strength and balance.