Clamshell
Lie on your side with your knees bent at about 45 degrees and your feet stacked together, hips and shoulders aligned. Keeping your feet touching, lift the top knee away from the bottom knee as far as possible without rotating the pelvis backward. Pause at the top, then lower under control. Optional: place a mini band above the knees for added resistance. Complete all reps on one side before switching.
GLUTES · LOWER BODY
How it is executed
- Lie on your side with your knees bent at about 45 degrees and your feet stacked together, hips and shoulders aligned.
- Keeping your feet touching, lift the top knee away from the bottom knee as far as possible without rotating the pelvis backward.
- Pause at the top, then lower under control.
- Optional: place a mini band above the knees for added resistance.
- Complete all reps on one side before switching.
- Muscles worked
- Glutes
- Primary muscle
- Gluteus medius
- Equipment
- Bodyweight
- Movement pattern
- Lower body
- Difficulty
- Beginner
- What it is for
- StrengthHypertrophy
Put it to work in Kaizer
Create workout routines with AIFrom goals and equipment to an editable routine in minutes — one that keeps adapting itself, session by session.The best Trainerize alternatives in 2026The alternatives, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.
