glutes · Bodyweight · Beginner
Clamshell
The clamshell is a floor exercise for the glute medius. It looks easy, but done slowly with the hips stacked it lights up the side of the hip better than most machines.
Why it's in a glute program: The simplest way to train the side glute at home.
How to do the clamshell
- Lie on your side with your hips and knees bent to about 45 degrees, feet stacked and your head resting on your lower arm. Stack your hips so they point straight ahead.
- Keeping your feet touching, rotate your top knee up toward the ceiling as far as you can without rolling your hips back.
- Pause at the top and squeeze the side of your glute, then lower the knee slowly. Finish the set, then switch sides.
Form cues
- Feet stay together the whole set.
- Hips stacked; do not roll back to open wider.
- Pause at the top and lower slowly.
Muscles worked
Primary: glutes. Movement pattern: abduction. Equipment: bodyweight.
