Strength

Clamshell

by Jace

A small, quiet hip move for the side of the glutes — the muscles that keep the pelvis steady when you stand on one leg.

Clamshell, frame 1 of 2Clamshell, frame 2 of 2

How to do it

  1. Lie on your side with the hips and knees bent, heels together and in line with your back, head resting on the lower arm.
  2. Keep the heels touching and lift the top knee as high as you can without rolling the pelvis back.
  3. Pause for a moment at the top.
  4. Lower the knee slowly, finish the set, then turn to the other side.
Hip Abduction MachineOuter thighs · Beginner · 3 × 15Barbell Hip ThrustGlutes · Intermediate · 3 × 10Bird DogLower back, Glutes · Beginner · 3 × 8Dumbbell Hip ThrustGlutes · Beginner · 3 × 12Glute BridgeGlutes · Beginner · 3 × 12Single-Leg Glute BridgeGlutes · Intermediate · 3 × 8

Do it with a coach

In Sport AI this move is part of short workouts that Kaira and Jace lead set by set. Free.

Clamshell — how to do it, muscles worked · Sport AI