Clamshell

Muscle Groups Involved

Glutes - Primary
- Primary

Highlights

Go all the way up until it feels like your glute might cramp.
Push your thumb into the glute you're working to feel the mind-muscle connection better.
Make sure your ankles are lined up with your hip in a straight line.
Do not twist your torso.

Description

The Clamshell exercise is a popular exercise seen in exercise classes and rehab settings across the world that targets the muscles of the hips and glutes, specifically the gluteus medius. To perfo

The Clamshell exercise is a popular exercise seen in exercise classes and rehab settings across the world that targets the muscles of the hips and glutes, specifically the gluteus medius. To perform the Clamshell exercise start by lying on your side with knees bent and feet together. Start the movement by lifting the top knee up off of the bottom knee while keeping your feet in contact with each other. Pause briefly at the top and squeeze your glutes. Lower your leg under control until your knees are touching each other. Repeat the desired number of repetitions.

Common Mistakes

Do not rotate your hips backwards or forwards during the movement. Do not s

Do not rotate your hips backwards or forwards during the movement. Do not stop too early in the movement. Be sure to abduct your leg as far as it will go to maximize the benefits of this exercise.

Pro Tips

Press your thumb firmly into your glute medius (top butt right below your h

Press your thumb firmly into your glute medius (top butt right below your hip bone) to increase activation of this muscle. You will feel it contract more firmly and build the mind muscle connection better.

Purpose

The glute medius is a difficult to target muscle that builds up the upper p

The glute medius is a difficult to target muscle that builds up the upper portion of the glutes providing a “lifted” appearance which prevents the appearance of a sagging butt. This also increases the rounded appearance of the buttocks by balancing out the development of the lower glutes (gluteus maximus) with the upper portion.

Form

Be sure that your ankles, hips, and shoulders are all in a line when you st

Be sure that your ankles, hips, and shoulders are all in a line when you start this exercise.