Instructions

1

Start in a prone position supported on forearms and toes (plank position), with elbows directly under shoulders, body forming a straight line from head to heels, and core engaged

2

Maintain neutral spine alignment and engage abdominal muscles by bracing core, keeping forearms parallel and shoulders stable over elbows

3

Lower hips toward floor by allowing slight spinal flexion while maintaining control, feeling increased abdominal tension through the eccentric movement

4

Return to starting plank position by engaging abdominals to lift hips and bring body back to straight alignment, squeezing core at the top

PRIMARY MUSCLESRectus Abdominis

SECONDARY MUSCLESObliquus Externus, Obliquus Internus, Transverse Abdominis, Iliopsoas

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

Focusing on the Side Clamp allows you to target the Rectus Abdominis with precision. As a foundational Strength, Stretching exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Acts as a highly scalable Strength, Stretching movement, perfect for both beginners and elite athletes.
Reduces the likelihood of Hips injuries by reinforcing connective tissue strength.
Allows for a natural movement path that closely mimics functional daily activities.
Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.
Improves overall Hips stability and proprioception during heavy loads.

Common Mistakes

Losing core tension, leading to poor spinal alignment and reduced power output.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Hips.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Abdominis.
Failing to achieve a full range of motion, which drastically limits Rectus Abdominis engagement.

Pro Tips

If you feel this primarily in your joints rather than the Rectus Abdominis, instantly lower the weight and readjust your Body weight setup.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Obliquus Externus, Obliquus Internus, Transverse Abdominis, Iliopsoas to maintain control of the Body weight.

Beginner Tips

If you are new to the Side Clamp , focus on mastering the movement pattern with zero weight before adding Body weight.

Side Clamp