Videos
Instructions
- Lie on your side with knees bent and feet together.
- Rest your head on your lower arm for support.
- Keep your feet touching and slowly lift your top knee upward.
- Pause briefly at the top, then lower the knee back down with control.
Technical Tips
- Do not rotate your hips backward.
- Keep core engaged throughout the movement.
- Move slowly to maintain muscle activation.
Breathing Tips
- Exhale as you lift the knee upward.
- Inhale as you lower the knee back down.
Medical restrictions
- Avoid if experiencing hip joint pain.
- Not recommended for acute lower back injuries.
- Consult a doctor if recovering from hip surgery.
Description
The clamshell exercise is a simple yet highly effective bodyweight movement designed to strengthen the muscles around the hips and glutes. It is commonly used in fitness training, Pilates, and rehabilitation programs because of its ability to improve hip stability and support functional lower body movements. By lying on the side and lifting the knee while keeping the feet together, the clamshell targets key stabilizing muscles that play a major role in balance, posture, and injury prevention. This exercise is particularly beneficial for activating the gluteus medius and surrounding hip stabilizers, which are often underdeveloped from prolonged sitting or limited mobility. Strengthening these muscles can help enhance athletic performance, support proper squat and lunge mechanics, and reduce the risk of knee and lower back strain. The clamshell is also a preferred choice in rehabilitation for individuals recovering from hip, knee, or back issues, as it engages stabilizing muscles without placing excess pressure on the joints. Another advantage of the clamshell is its accessibility. It requires no equipment, can be performed virtually anywhere, and suits all fitness levels, from beginners to advanced athletes. Consistently incorporating this exercise into a routine helps improve hip strength, enhance movement efficiency, and build a strong foundation for more complex lower body exercises.
What muscles do clamshell exercises work?
Clamshell exercises primarily work the glutes, especially the gluteus medius, and also engage the hip abductors for better stability and control.
Are clamshells good for knee pain?
Yes, clamshells can help with knee pain by strengthening the hip and glute muscles that support proper knee alignment and reduce strain.
Can beginners do the clamshell exercise?
Yes, the clamshell exercise is beginner-friendly, requires no equipment, and is easy to perform while still being highly effective for strengthening the hips.
How often should I do clamshells?
Clamshells can be done 2 to 3 times per week as part of a lower body or core stability routine for best results.
Do clamshell exercises help with running performance?
Yes, clamshells strengthen the hip stabilizers, which improve running efficiency, reduce injury risk, and support better stride mechanics.