Lie on your side and lift your top knee away from the bottom knee while keeping your feet together; the action emphasizes the glutes (hip abductors).
How to do the Clamshell#
- Lie on your side with hips stacked, knees bent about 90°, and feet touching; loop a resistance band around your thighs just above the knees if using one.
- Brace your core and keep your pelvis stable so your torso does not rotate.
- Press your top knee upward by contracting the outer glute, keeping your feet together and controlled throughout the motion.
- Lower the knee slowly to the start position and repeat for the planned reps, then switch sides.
Muscles worked#
Common mistakes#
- Allowing the hips to roll backward or forward during the lift.
- Leading the movement from the ankle or foot instead of opening at the knee.
- Using momentum or fast, jerky repetitions instead of a controlled tempo.
