Clamshell
Complete guide to Clamshell. Learn proper form, technique, and execution. Targets Hips — Glutes. Requires none. Step-by-step instructions and expert tips.
How to Perform Clamshell
Lie on your side on an exercise mat with your hips and knees bent at roughly 45 degrees.
Stack your feet on top of each other and rest your head on your lower arm.
Place your top hand on your hip for stability.
Engage your abs and take a breath.
Raise your top knee as high as possible without rotating your hips, squeezing your glutes at the top and exhale. Keep your feet together.
Slowly lower your knee back to the starting position and breathe in.
Once finished training one side, roll over and do the same number of reps on the other side.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |