Clamshell
BWBodyweightStrength
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The clamshell is a bodyweight strength exercise performed lying on your side with knees bent, where you lift the top knee while keeping the feet together, mimicking a clamshell opening. Its primary purpose is to target and activate the gluteus medius and minimus, improving hip stability and reducing injury risk. It's ideal for beginners, rehab patients, or anyone building glute strength and lateral hip control, requiring no equipment beyond a mat.
How to Perform Clamshell
- 1Lie on your side on a mat with your legs straight, knees bent at 90 degrees, and hips stacked vertically.
- 2Rest your head on your bottom arm for support, place your top hand on your hip for stability, and keep your feet together with heels touching.
- 3Engage your core and glutes to maintain a neutral spine—avoid arching your back.
- 4Inhale to prepare, then exhale as you lift your top knee upward like opening a clamshell, keeping your feet pressed together and hips stacked.
- 5Pause briefly at the top with the top knee elevated, squeezing your glutes.
- 6Inhale as you slowly lower your top knee back to the starting position with control.
- 7Complete 10-15 reps per side, then switch sides.
- 8Key form tips: Keep hips perpendicular to the ground—don't let them roll back; move slowly to target glutes, not hip flexors. Common mistakes: Rushing the movement or allowing the waist to twist.
