Clamshell

Lying on the side with the knees bent, the top knee opens toward the ceiling while the pelvis stays still; of the three, it asks least of the gluteus medius.

Hip abduction family

Clamshell

Easier option

Lying on the side with the knees bent, the top knee opens toward the ceiling while the pelvis stays still; of the three, it asks least of the gluteus medius.

DemandEasy

Equipment requiredBodyweight + Floor space

Muscle focusHip abductors · Glutes

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Lie on your side with the hips and knees bent to about 45 degrees, the feet together and the hips stacked one above the other.
Keeping the feet touching, lift the top knee toward the ceiling without letting the pelvis roll backward.
Lower the knee slowly. A light band just above the knees makes it harder.

Form cues

Rest a hand on the top hip to feel that it stays still.
Lift only as far as the pelvis stays put.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

DiStefano 2009 · Gluteal activation in 12 rehabilitation exercises (EMG, JOSPT) ↗

No variation is labeled clinically validated.

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What it works

Muscles

Main: Hip abductors, Glutes.

Equipment

None: body weight and floor space.

Level

Beginner. See the easier and harder options above.

Workouts that use it

Pain guides that use it

Part of a staged plan, with when to get help first.

Similar moves

Side plank with leg lift demonstrated on the 3D figure

3D demoSide plank with leg liftAdvanced · No equipment

Supine isometric hip abduction (belt press) demonstrated on the 3D figure

3D demoSupine isometric hip abduction (belt press)Beginner · A band

Standing wall-press hip abductionBeginner · A wall

Hip abduction machine demonstrated on the 3D figure

3D demoHip abduction machineBeginner · Strength machine

Pistol squat demonstrated on the 3D figure

3D demoPistol squatAdvanced · No equipment

Single-leg hop and stick demonstrated on the 3D figure

3D demoSingle-leg hop and stickIntermediate · No equipment

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Questions people ask

What muscles does the Clamshell work?

Mainly the hip abductors and glutes.

What equipment do I need for the Clamshell?

No equipment: your body weight and a little floor space.

Is the Clamshell good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Lateral band walk.

How do I make the Clamshell harder?

Progress to the Lateral band walk, or add load, range or slower lowering once your form is solid.