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Last updated March 5, 2026
AbductorsGlutes
Clamshell
Lie on your side with knees bent. Keep feet together and open your top knee like a clamshell. Squeeze the glute at the top.
Quick facts
- Level
- Beginner
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Low
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
Side Glutes (med)
Secondary
Side Glutes (min)Outer Hip (tfl)Hip Rotators
Equipment & setup
What you need and how to position yourself before starting.
Equipment
Body Weight
Movement pattern
Unilateral
Posture
Lying
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Lie on your side on a mat with your head resting on your lower arm.
- Bend both knees to approximately 45 degrees, stacking your legs on top of each other.
- Keep your feet together throughout the movement.
- Step 2Execution
- While keeping your feet together, raise your top knee as high as you can without rotating your pelvis.
- Squeeze your glute at the top of the movement and hold briefly.
- Slowly lower your knee back down to the starting position.
- Step 3Tips
- Place your top hand on your hip to feel for unwanted pelvic rotation.
- To increase difficulty, wrap a resistance band around your knees.
- Step 4Finish
- Complete the desired number of reps on one side, then switch to the other side.
Alternatives & variations
Explore similar movements targeting the same muscles.
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