Clamshell tutorial
The clamshell is a simple, low-stress exercise for the side glutes, often used in warm-ups and hip-strengthening routines. Like a clam opening and closing, you lift and lower your top knee.
How to perform
- Lie on your side and rest your head on your lower arm.
- Bend your knees to about 45 degrees and keep your heels together.
- Tip your hips slightly forward so they do not roll back.
- Keeping your heels together, open your top knee as far as you comfortably can.
- Pause, then close slowly; switch sides after your reps.
Breathing: Exhale as you open the knee and inhale as you close it.
Key tips
- Keep your pelvis still; only the thigh should move.
- Loop a mini band above your knees to make it harder.
- Move slowly so you feel your glutes working.
Common mistakes
- Rolling the pelvis back as the knee opens.
- Letting the heels come apart.
- Rushing the movement without control.
Safety: This exercise is usually safe for most people. If your hip hurts, reduce the range and see a doctor or physiotherapist if the pain continues.
GlutesPrimary muscle
Body weightEquipment
BeginnerLevel
HomeLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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