# Clamshell

A side-lying hip external rotation exercise targeting the glutes, especially glute medius. Used to build lateral hip control and improve pelvic stability.

- Beginner · Isolation
- Equipment: Mini bands
- HD video: https://media.seto.fit/exercises/clamshell/video/male.mp4
- HTML: https://seto.fit/exercises/clamshell/

## Muscles worked

- Glutes: 9/10
- Hip abductors: 8/10

## How to do the Clamshell

1. Lie on your side with knees bent, one hip directly above the other, head supported.
2. Place a mini-band above your knees if you’re using one.
3. Lift your top knee upward, rotating from your hip, keeping your feet joined.
4. Stop before the hips roll, then lower the knee back down under control.

### Full technique — 8 steps

1. Lie on your side with hips and knees bent, one leg resting on the other, and head supported.
2. Place a mini-band above your knees if using resistance, and keep your feet together.
3. Set one hip directly above the other and keep your pelvis from rolling backward.
4. Lightly tighten your stomach and hold a neutral lower back.
5. Lift your top knee upward by rotating at the hip without separating your feet.
6. Raise until your pelvis wants to move, then stop before the hips roll.
7. Lower the knee back down under control to the start position.
8. Complete all reps on one side, then switch sides.

## Common mistakes

- Rolling the pelvis backward
- Letting the feet separate
- Opening higher with low back
- Turning it into a side plank

## Form cues

- Lift knee, not foot
- Keep feet together
- Stop before hips roll
- Feel outer glute working

## How much to do

- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min · 3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **No equipment**: [Fire Hydrant](https://seto.fit/exercises/fire-hydrant/), [Fire Hydrant Circles](https://seto.fit/exercises/fire-hydrant-circles/)
- **Dumbbells**: [Standing Dumbbell Hip Abduction](https://seto.fit/exercises/standing-dumbbell-hip-abduction/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Clamshell — 10% of bodyweight**
- Harder: [Side Lying Hip Abduction](https://seto.fit/exercises/side-lying-hip-abduction/) — 15% of bodyweight
- Harder: [Prone Mini Band Hip Abduction](https://seto.fit/exercises/prone-mini-band-hip-abduction/) — Beginner

## Quick answers

### What muscles does the Clamshell work?

Primary: Hip abductors 8/10, Glutes 9/10.

### When should I do the Clamshell in a workout?

Warm-up. Done at the start to get the body ready. ≈ 5 min with rest.

### How many sets and reps of the Clamshell?

Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Clamshell?

No equipment: Fire Hydrant, Fire Hydrant Circles. Dumbbells: Standing Dumbbell Hip Abduction.

### What is a harder version of the Clamshell?

Side Lying Hip Abduction (15% of bodyweight), Prone Mini Band Hip Abduction (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

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