Clamshells

strengthenhipeasyactive

Content last reviewed: 2026-07-14

Clamshells demonstration

How to do it

Lie on your side with hips, ribs and shoulders stacked, knees bent comfortably and feet together.
Brace your core so your torso stays still, then lift the top knee toward the ceiling like a clamshell opening, keeping your feet touching.
Keep your pelvis from rolling backward — the movement comes only from the hip.
Lower under control and repeat, then switch sides.

Form cues

Keep the waist gently lifted rather than collapsing into the floor.
Open only as far as you can without the pelvis rolling backward — don't chase range.
Add a band above the knees only after you can keep the pelvis still.
Stop for lateral-hip pinching or lower-back discomfort.

Dosage

2 × 15 reps per side

Muscles worked

gluteus medius — anatomical illustration — gluteus mediusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

hip external rotators — anatomical illustration — hip external rotatorsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

gluteus maximus — anatomical illustration — gluteus maximusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Strengthens: gluteus medius, hip external rotators, gluteus maximus

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