Glutes exercise
Clamshell
Opening your top knee while lying on your side with a plate as resistance, for glute medius and abductors.
- Primary muscleGlutes
- Also worksAbductors
- EquipmentOther
- TypeIsolation
- LevelBeginner
- Glutes
- Abductors
- Other
How to do the Clamshell
4 steps, in the order you do them.
- Lie on your side with your knees bent at about 90° and your hips stacked.
- Hold a plate against the outside of your top knee, pressing it down.
- Raise your top knee while keeping your heels together and without rotating your pelvis.
- Lower slowly. Complete your reps and switch sides.
Muscles worked
PrimaryGlutes
SecondaryAbductors
Alternatives to the Clamshell
They work the glutes with other equipment, including options for training at home.
Guides to get more out of it
Mobbe
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine.
More glutes exercises
Fire HydrantGlutes · Bodyweight
Cable Hip AbductionGlutes · Cable machine
Lateral Band WalkGlutes · Resistance band
Banded Seated AbductionGlutes · Resistance band
Frequently asked questions
What muscles does the Clamshell work?
The Clamshell works mainly the glutes. It also works the abductors.