How to Do Clamshell Exercise: Complete Guide
The clamshell exercise isolates the gluteus medius for hip stability. Lie on side, knees bent, open top knee while keeping feet together.
How to Do Clamshell Exercise: Complete Guide
Lie on your side. Knees bent. Feet together. Now open your top knee like a clamshell without letting your hips roll backward. The clamshell exercise looks easy, and most people do it wrong for exactly that reason. When done correctly with the hips stacked and the movement small and controlled, it targets the gluteus medius with surgical precision. Physical therapists prescribe this for knee pain, hip pain, and IT band issues because it works.
Tone And Stretch 10
Mish Naidoo
How to Do Clamshell Exercise
Set up in the starting position for clamshell. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Jessica Casalegno cues: "Make your way down to your right forearm... ensuring that we keep our posture, right shoulder stays away from the right ear"
Complete the full range of motion. "Feet stay far behind you, heels come together, toes apart. See if you can get those feet up off the ground"
Return to the starting position with control. Make sure you have that elbow under my shoulder.
Petra Kapiciakova adds: "Think that you want to keep your hips on top of each other and minimizing the movement of the pelvis."
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The clamshell directly supports this by targeting key muscle groups.
Coach's Tips
"Make your way down to your right forearm... ensuring that we keep our posture, right shoulder stays away from the right ear" - Jessica Casalegno
Jessica Casalegno
"Feet stay far behind you, heels come together, toes apart. See if you can get those feet up off the ground" - Jessica Casalegno
Jessica Casalegno
"Think that you want to keep your hips on top of each other and minimizing the movement of the pelvis." - Petra Kapiciakova
Petra Kapiciakova
"Make sure you have that elbow under my shoulder." - Mish Naidoo
Mish Naidoo
"If you really cannot maintain balance, you can push your knees forward" - Jessica Casalegno
Jessica Casalegno
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The clamshell loads bones and builds lean muscle during a time when the body needs it most. Research supports resistance training for women during the menopausal transition.
Variations & Modifications
Clamshells
mediumClamshell Pulses
highClam with Kick Extension
highClamshell with Shin Lift (Right Glute)
highClamshell Hold (Right Leg)
highBenefits
Builds strength
The clamshell targets a key muscle group, making it efficient for building functional strength that transfers to daily activities.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The clamshell directly addresses this.
Requires minimal equipment
No equipment needed. You can do the clamshell at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Using momentum instead of muscle
Slow down. If you can't complete the clamshell with a two-second pause at the hardest point, the weight is too heavy or you're moving too fast.
Holding your breath
Exhale during the effort phase, inhale during the return. Holding your breath spikes blood pressure and reduces core stability.
Common form breakdown
Mish Naidoo warns: "Make sure you have that elbow under my shoulder."
Workouts Featuring This Exercise
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Frequently Asked Questions
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