The 'DNS Star' exercise (a dynamic variation of the side plank) is superior to traditional 'clamshells' for developing functional hip stability by accurately replicating the motor control required during a squat.

noli's read

The rationale for engaging the supporting glute (ground side) via the 'DNS Star' is based on very sound biomechanical logic. An observational electromyography (EMG) study conducted by Boren et al. (2011) confirms that side plank variations involving hip movement activate the supporting gluteus medius at an exceptional level (more than 100% of maximum voluntary contraction), significantly outperforming the classic clamshell (approximately 77%). This closed-chain work effectively stimulates coordination between the glutes and the abdominal wall. However, claiming that this exercise is strictly 'better' is an overstatement: the clamshell remains an excellent option for isolated and accessible activation, particularly for warming up without excessive upper-body fatigue. Finally, there is no direct clinical evidence (such as randomized controlled trials) validating that the DNS Star specifically improves squat technique or performance compared to other mobility routines. It is therefore an excellent progression option for functional stability, but not a universal miracle solution.

the sources

No named source held this one up — that absence is part of the verdict.