Clamshell
Hip, bodyweight, glutes
The clamshell opens the top knee like a shell while you lie on the side with the knees bent and the feet together. It trains the side of the glutes. It suits beginners and anyone who wants simple glute work at home.
Setting up
- Lie on one side with the head resting on the lower arm.
- Bend the hips and knees with the feet stacked together.
- Rest the top hand on the floor in front of the waist.
How to do a clamshell
- Keep the feet together.
- Lift the top knee as high as you can without the hips rolling back.
- Pause at the top.
- Lower the knee slowly.
- Finish the reps, then switch sides.
Breathing. Breathe out as you open the knee and breathe in as you close it.
Muscles worked
- Mainly
- Glutes
Common mistakes
- Hips rolling back as the knee lifts. Then the back does the work, so stack the hips and lift only as far as they stay still.
- Feet coming apart. The feet are the hinge, so keep them pressed together.
- Rushing the reps. Speed skips the glute, so pause at the top.
Easier and harder
- Easier
- Glute Bridge
- Harder
- Band Clamshell
Guide
Guide
Guide
Guide
