Exercise
Clamshell
Also known as: clam shell, clams, side-lying clamshell, banded clamshell
Clamshell is a isolation exercise for the glutes. Main target: gluteus medius. Also works: gluteus minimus and abductors. No equipment needed — just your bodyweight.
Muscles worked
How to do it
- Lie on your side with your hips and knees bent about 45 degrees, feet together, head resting on your arm.
- Keeping your feet touching and your pelvis still, lift the top knee as high as you can.
- Pause, then lower it under control.
- Do the reps on one side, then switch. A mini band above the knees makes it harder.
Similar exercises
Butt Lift (Bridge)
Bodyweight
Gluteus maximus
Single Leg Glute Bridge
Bodyweight
Gluteus maximus
Leg Lift
Bodyweight
Gluteus maximus
Rear Leg Raises
Bodyweight
Gluteus maximus
Bodyweight Squat
Bodyweight
Vastus lateralisVastus medialisRectus femoris
Feet-Elevated Glute Bridge
Bodyweight
Gluteus maximus
Alternatives with other equipment
Thigh Abductor
Machine
AbductorsGluteus medius
Barbell Deadlift
Barbell
Lower backGluteus maximusBiceps femoris
One-Legged Cable Kickback
Cable
Gluteus maximus
Dumbbell Lunges
Dumbbell
Vastus lateralisVastus medialisGluteus maximus
Goblet Squat
Kettlebell
Vastus lateralisRectus femorisGluteus maximus
Downward Facing Balance
Exercise ball
Gluteus maximus
Add to a workout in LiftChat
LiftChat builds a routine around it, suggests weights and sets, and tracks your progress. Free.