Clamshell

Category

Legs

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Gluteus Medius, Gluteus Minimus

Secondary muscles

Hip External Rotators

How to do it

1. Lie on your side with your legs stacked, knees bent at about 90 degrees, and your hips aligned. Rest your head on your bottom arm and place your top hand on your hip for support.
2. Keep your feet together and your core engaged.
3. Raise your top knee upward as far as possible without rotating your hips or lifting your feet off each other. Pause briefly at the top of the movement.
4. Lower your knee back to the starting position with control. Repeat for the desired number of repetitions, then switch sides.

Form tips

• Keep your hips stacked and avoid rolling your body backward as you lift your knee.
• Engage your core throughout to stabilize your torso.
• Use slow, controlled movements to maintain constant tension on the muscles.