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.
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
- Strength · Hypertrophy
