Where should I feel the clamshell exercise working?

You should feel a localized burn in the side of your hip and the back of your glutes. If you feel it in the front of your hip, try adjusting your knee angle slightly more forward.

How can I make the clamshell more challenging?

Once bodyweight repetitions become easy, place a small resistance loop band just above your knees. This provides constant tension throughout the entire range of motion.

Why is the clamshell good for runners?

It strengthens the gluteus medius, which is responsible for hip stability. Stronger hips prevent the knees from collapsing inward, reducing the risk of common overuse injuries.

How to Do Clamshells: Form, Benefits, and Variations

Master the clamshell exercise to strengthen your glutes and stabilize your hips. Follow our step-by-step guide for better lower body alignment.

How to Perform

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

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

Primary movers

Glutes

Stabilizers

Hips
Obliques
Tensor Fasciae Latae

Related Guides

Glutes · Legs