Clamshell

Overview

Target Muscle Groups:: Glutes, upper legs.
Equipment:: Body weight.
Difficulty:: Beginner.

General Information

Clamshell is an isolation exercise that primarily targets the glutes and also engages the hip abductors. It is a beginner-level movement that strengthens the glute medius for hip stability and knee alignment.

Performed on the floor with body weight, it is accessible in home or gym settings. Adding a light band around the knees increases tension as control improves.

It is useful for activation before squats or running, or as accessory work to build endurance in the lateral hip. Expect a localized burn near the side of the hip, not in the lower back.

Instructions

Lie on your side with hips and knees bent about 45°, heels in line with the hips.
Stack hips and ribs; keep the pelvis from rolling backward.
Keep feet touching and open the top knee by rotating at the hip, not the lower back.
Pause briefly at the top when you feel the outer hip working.
Lower slowly until the knees meet without letting the pelvis move.
Repeat for reps, then switch sides and maintain the same setup.

Common Mistakes

Pelvis rolling back

Compensating with the lower back reduces glute work. Keep hips stacked.

Feet separating

Letting the heels drift apart changes mechanics. Keep feet lightly touching.

Cranking range

Going too high forces lumbar rotation. Use a smaller, cleaner arc.

Neck or shoulder tension

Shrugging wastes effort. Relax the upper body and focus on the hip.

Injuries

Clamshell is a low risk exercise when performed with proper technique.

Rolling the pelvis backward shifts work away from the glutes and can irritate the lower back. Keep hips stacked and limit range to what you can control.

If the hip pinches, raise the knees slightly forward or reduce band tension. Pause at the top for a cleaner contraction.

Frequently Asked Questions

Q: How can I progress this?: Add a light band above the knees, pause at the top, or slow the lowering phase.
Q: How many reps should I use?: Aim for 10-20 controlled reps per side, stopping before form breaks down.
Q: Where should I feel it?: Along the side of the hip, just behind the bony point. You should not feel strain in the lower back.
Q: Should my feet stay together?: Yes - keeping the heels together helps isolate hip rotation and reduces lower-back compensation.

Overview

Target Muscle Groups:: Glutes, upper legs.
Equipment:: Body weight.
Difficulty:: Beginner.