Clamshell

A isolation exercise for the glutes. Equipment: no equipment.

Orbit

Drag to rotate

WorksGlutes

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Lie on your side, knees bent, heels together.
Open the top knee like a shell
Close slowly, hips stacked

Muscles worked

Clamshell: 3D figure mid-rep with the glutes highlighted

Glutes · main

Equipment

None. You can do it anywhere. See more exercises by equipment.

Alternatives

Exercises that train the same main muscles. See all clamshell alternatives.

Band clamshellResistance bands
Band forward walkResistance bands
Band glute kickbackResistance bands
Band hip abductionResistance bands
Band lateral walkResistance bands
Cable glute kickbackCable machine

More glutes exercises

DeadliftBarbell
Trap bar deadliftTrap bar
Power cleanBarbell
Back extensionFlat bench
Back squatBarbell and Squat rack
Box squatBarbell, Squat rack and Plyo box or step

Put the clamshell in a plan that adapts

Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.

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✓ Plans every set, rep and weight for you
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