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Exercise Library / Clamshell

Clamshell

The clamshell opens your top knee like a clam while lying on your side.

Strength Training

What this exercise does

The clamshell opens your top knee like a clam while lying on your side. It strengthens the glutes and hip muscles that stabilize your pelvis when you walk.

At a glance

Body part
Butt / Hips
Muscles worked
Glutes, Hip Abductors
Experience
Beginner

How to do it

  1. Lie on your side with your knees bent and your feet together. Rest your head on your arm.
  2. Keep your feet touching.
  3. Lift your top knee as far as you can without rolling your hips back.
  4. Pause for a second.
  5. Lower slowly. Do 10 to 15 reps, then switch sides.

Common mistakes

  • Rolling the pelvis backward.
  • Lifting the feet apart.
  • Swinging fast.

Make it easier or harder

Make it easier

Lift the knee only a few inches.

Make it harder

Add a loop band above your knees.

Keep it safe

Keep your hips stacked. Pad the floor with a mat.

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