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Clamshells

Clamshells trains 2 of the 18 muscle groups Full Coverage tracks: Abductors (outer hip) 75%, Glutes 25%.

Backbone movement Level: Beginner Bodyweight Push Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Clamshells - Start position
Start position
Clamshells - Finish position
Finish position

How to do it

  1. Lie on your side with knees bent and stacked on top of each other.
  2. Keep your feet together and hips stacked.
  3. Open your top knee toward the ceiling without rotating your hips.
  4. Squeeze your outer glute at the top.
  5. Lower under control. Complete reps on one side, then switch.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Hip Abduction (Machine), it loads Glutes 25 points higher, Abductors (outer hip) 25 points lower. It needs Bodyweight where the other uses Machines. Compared with the Side Plank, it loads Obliques 80 points lower, Abductors (outer hip) 35 points higher, Glutes 25 points higher.

Other ways to train this

Other exercises for the Abductors (outer hip)

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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