The 'DNS star' exercise (a side plank variation with hip movement) is superior to the classic 'clamshell' for developing squat-specific hip stability, as it strengthens the stance leg glutes and deep abdominals in a global movement.

noli's read

From a biomechanical standpoint, this recommendation is highly consistent. An electromyographic observational study by Boren et al. (2011) confirms that side plank variations activate the gluteus medius of the stance leg to a much higher degree than the traditional clamshell movement. Furthermore, the Dynamic Neuromuscular Stabilization (DNS) concept, developed by the Prague School (a recognized expert authority in biomechanics), maintains that joint stability depends on synergy between the trunk and limbs. However, there is no randomized controlled trial (RCT) directly comparing the DNS star to the clamshell regarding improvements in squat performance or strength. While the idea of better squat specificity is logical due to the closed-chain nature of the exercise, the claim that it is strictly 'better' remains a promising theoretical extrapolation that is not directly proven for pure performance.

the sources

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