BMARCHAI Open the free app

side plank with a resistance banded clamshell

Strengthens glutes, core

Core & AbsBeginnerStrengthIsometric

At a glance

Muscles workedPrimary: glutes. Secondary: hamstrings, core
Muscle groupCore & Abs
DifficultyBeginner
TypeStrength · Isometric
Sets & reps3 sets × 10-12 reps
Estimated calories burned~30 kcal

How to do it

  1. Step 1: Setup for side plank with a resistance banded clamshell.
  2. Step 2: Engage core and set posture.
  3. Step 3: Perform the movement with control.
  4. Step 4: Squeeze at the peak.
  5. Step 5: Return slowly and repeat.

Equipment

Coaching tips

Benefits

Strengthens glutes, core

Common mistakes

Using momentum or losing form

Make it harder

Increase load or slow tempo

Make it easier

Reduce load or range of motion

Breathing

Exhale on effort, inhale on return

Build a workout with this exercise

Plan sessions, track your progress and match your meals to your training, free.

Try it free in Bmarchai

More core & abs exercises

Round and Arch Ab Crunch on Flat Bench

Intermediate · 3 sets × 12-15 reps

No Balance Knee Tuck

Intermediate · 3 sets × 12-15 reps

feet elevated pulsing side plank

Beginner · 3 sets × 10-12 reps

Side to Side Twist with Resistance Band

Beginner · 4 sets × 15-20 each side

single leg sliding knee tuck with skateboard

Intermediate · 3 sets × 10-12 reps

Side Plank

Beginner · 3 sets × 20-30s each side

General 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.