Side Plank – Clam, Hip Thrust, On Knees

  • HOW: Get set up in a side plank position with your forearm on the ground, elbow underneath your shoulder, and your legs together with your knees bent. Push into the ground with your bottom knee, causing your hips to lift off of the ground. As your hips come up, rotate your top knee up performing a clam. Perform each rep all in one, fluid motion. 
 
  • FEEL: You should feel your glute and hip muscles working the most. You should also feel your core and shoulder muscles working. 
 
  • COMPENSATION: Make sure you lift your hip off of the ground and rotate your knee up all in one motion.

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