Legs
Clamshell
A foundational lateral movement to stabilize the hips and activate the gluteus medius for improved lower body health.
How to perform.
Follow the sequence — setup is half the lift.
Lie on your side with your legs stacked and knees bent at a 45-degree angle.
Rest your head on your lower arm and engage your core to keep your spine neutral and stable.
Keep your feet touching while slowly lifting your top knee as high as possible without shifting your pelvis.
Pause at the top of the movement to feel the contraction in your glutes.
Lower your knee back to the starting position in a controlled manner to complete the rep.
Perform the full set of repetitions on one side before flipping over to repeat on the other side.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rotating the lower back or pelvis backward during the lift.
- Lifting the feet off the ground while opening the knees.
- Using momentum or rushing the movement tempo.
- Losing tension in the core causing the torso to collapse.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.