Liftsmith

Clamshell alternatives

Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the clamshell, best matches first.

  1. Band clamshellTrains the glutes, same movement, needs resistance bands.
  2. Band forward walkTrains the glutes, same movement, needs resistance bands.
  3. Band glute kickbackTrains the glutes, same movement, needs resistance bands.
  4. Band hip abductionTrains the glutes, same movement, needs resistance bands.
  5. Band lateral walkTrains the glutes, same movement, needs resistance bands.
  6. Cable glute kickbackTrains the glutes, same movement, needs cable machine.
  7. Donkey kickTrains the glutes, same movement, no equipment.
  8. Face-down leg liftTrains the glutes, same movement, no equipment.
  9. Fire hydrantTrains the glutes, same movement, no equipment.
  10. Hip abduction machineTrains the glutes, same movement, needs hip abduction and adduction machine.
  11. Side-lying leg raiseTrains the glutes, same movement, no equipment.
  12. Standing cable hip abductionTrains the glutes, same movement, needs cable machine.

A plan that only uses what your gym has

Tell Liftsmith your equipment once. Every workout picks exercises you can do there, and swaps rank the closest match first.

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