Side Plank Clamshell with Dumbbell
Side plank with glute activation
Core & AbsIntermediateStrengthClamshell
At a glance
| Muscles worked | Primary: Core and glute medius |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Clamshell |
| Sets & reps | 5 sets × 12-15 each side |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Side plank position
- Step 2: Dumbbell on top hip
- Step 3: Perform clamshell with top leg
- Step 4: Keep hips stacked
- Step 5: Switch sides
Equipment
- Dumbbell optional
Coaching tips
Benefits
Side plank with glute activation
Common mistakes
Sagging hips
Make it harder
Heavier dumbbell
Make it easier
Standard side plank
Breathing
Exhale on clamshell
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Beginner · 3 sets × 10-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.