What muscles does Clamshell work?

The Clamshell primarily targets the Hips, specifically the Glutes.

How often should I do Clamshell?

For optimal results, include Clamshell in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Clamshell?

To perform Clamshell, you will need none. This makes it an accessible exercise that can be done virtually anywhere without special equipment.

Is Clamshell suitable for beginners?

Yes, beginners can perform Clamshell with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Clamshell at home?

Yes, Clamshell can be performed at home with minimal equipment. None is typically accessible for home workouts.

Clamshell

Learn how to do the Clamshell with proper form, setup, and execution.

This none movement primarily targets hips, including glutes.

How to Perform Clamshell

1
Lie on your side on an exercise mat with your hips and knees bent at roughly 45 degrees.
2
Stack your feet on top of each other and rest your head on your lower arm.
3
Place your top hand on your hip for stability.
4
Engage your abs and take a breath.
5
Raise your top knee as high as possible without rotating your hips, squeezing your glutes at the top and exhale. Keep your feet together.
6
Slowly lower your knee back to the starting position and breathe in.
7
Once finished training one side, roll over and do the same number of reps on the other side.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.