How to Do the Clamshell Exercise: Tips, Benefits, and Variations
Key takeaways:
The clamshell exercise can help you increase muscle strength, balance, and stability.
It uses your hips, glutes, and surrounding muscles, making it a valuable addition to any workout routine.
You can add a resistance band or weight to the movement to make the clamshell more challenging.
Calling all fitness devotees who want to keep their workouts fresh! The clamshell exercise is a simple but effective movement that can strengthen your hips, glutes, and thighs. This, plus other health benefits, makes the clamshell exercise a worthy addition to your workout routine. And simple variations make it suitable for people of all fitness levels.
How do you do the clamshell exercise?
Another great thing about the clamshell exercise? It's easy to practice. All you need is an exercise mat to get started.
Here's a step-by-step guide on how to do a clamshell.
Step 1: Lie on your side with your legs stacked on top of each other and your forearm on the mat. Your body should form a straight line from the top of your head to your toes.
Step 2: Bend your knees to a 45-degree angle, keeping your knees and hips stacked and your feet together. You can rest your head in your hand and place your other hand on the mat in front of you for extra support.
Step 3: Squeeze your abs and draw your belly button toward your spine to engage your core.
Step 4: Keep your bottom knee on the mat as you slowly lift your top knee toward the ceiling. Imagine opening a clamshell. Hence the name of the exercise.
Step 5: Hold the “open clamshell” position for 5 seconds, then lower your knee back to the starting position. This is one rep.
Step 6: Do 2 sets of 10 reps on each side.
Search and compare options
Tips for proper form
Keep these tips for proper form in mind as you practice the clamshell exercise. Proper form can help you avoid injury and get the most out of the move.
Engage your core throughout the movement. Engaging your core helps you stay balanced and protects your lower back from injury.
Focus on isolating your top leg. You don't want your hips to shift forward or backward when doing the clamshell. To prevent shifting, try to isolate the glute and thigh muscles in your top leg. If your hips move, start the exercise again.
Keep your feet together. Your feet should remain together throughout the exercise, allowing you to open and close the "clamshell."
Make sure your neck is neutral. Keep your neck in a neutral position to avoid muscle strain. It may help to rest your head in your hand while doing the clamshell.
Move slowly. Do the clamshell at a slow and controlled pace. There's no need to rush.
Do the clamshell on both sides. Remember to do the same number of reps on each side to prevent muscle imbalances.
What are the benefits of the clamshell exercise?
Adding the clamshell exercise to your fitness routine can lead to various health benefits.
Strengthens core and lower-body muscles: The clamshell mainly targets the hip and gluteal muscles –– such as the hip abductors and gluteus medius –– helping you build core and lower-body strength. It also gives your abs a workout as you engage your core to remain steady during the movement.
May improve your balance and stability: Practicing the clamshell may help improve your balance by strengthening your hip and glute muscles. Strong hips and glutes are essential for proper hip joint alignment and pelvic stability.
Helps with recovery from lower-body injury: Physical therapists might recommend the clamshell exercise for lower-body injury prevention or rehabilitation. For example, the move can be helpful for people with knee pain, hip bursitis, or hip impingement.
Clamshell variation and modifications
If you've already mastered the clamshell, modifications can take the exercise to the next level. For example, you can do a clamshell with both feet raised. Or you can try one of the following variations.
Resistance band clamshell
Resistance bands are a great way to increase the challenge of an exercise. Here's how to do a resistance band clamshell.
Step 1: Place a resistance band around your legs above your knees.
Step 2: Perform a regular clamshell, feeling the added challenge for your hip, glute, and thigh muscles as you open and close your knees.
Step 3: Do 1-2 sets of 10 reps on each side.
Read more like this
Explore these related articles, suggested for readers like you.
Side plank clamshell
If you like planks, the side plank clamshell will be right up your alley.
Step 1: Lie on your side with your legs stacked, knees bent at a 45-degree angle, and elbow underneath your shoulder. Your elbow and forearm should rest on the mat in this position. Place your top hand on the mat in front of you for extra stability.
Step 2: Press into your side as you lift your hips from the floor to get into a modified side plank with your knees bent and stacked on each other. Your bottom elbow, hip, and knee should form a straight line at the top of the plank.
Step 3: Lift your top knee toward the ceiling and slowly lower it. This is one rep.
Step 4: Do 1-2 sets of 10 reps on each side.
Weighted clamshell
As the name suggests, you'll need a dumbbell –– or another easy-to-stabilize weight –– to do weighted clamshells. This variation requires a lot of core strength and balance because you can't use your hand for added stability.
Step 1: Lie on your side with your legs stacked and knees bent at a 45-degree angle.
Step 2: Place a small dumbbell, kettlebell, or weight plate –– around 3 to 8 pounds –– that's easy to grip against your top thigh and knee.
Step 3: Hold the weight carefully as you perform a standard clamshell.
Step 4: Do 1-2 sets of 10 reps on each side.
The bottom line
The clamshell exercise is a versatile and effective move for people of all fitness levels. You can add it to your resistance training routine to increase hip, glute, and core strength. But talk to your healthcare provider first if you have a recent injury or balance and mobility concerns.
A little practice goes a long way. Once you've perfected a standard clamshell, you can progress to advanced variations to increase the challenge and keep your routine fresh.
Why trust our experts?
References
Engkananuwat, P., et al. (2023). Gluteus medius muscle strengthening exercise effects on medial longitudinal arch height in individuals with flexible flatfoot: A randomized controlled trial. Journal of Exercise Rehabilitation.
Princeton University Athletic Medicine. (n.d.). Pelvic stabilization, lateral hip and gluteal strengthening program.
Rehab My Patient. (2019). How to do a clam with an exercise band [video]. YouTube.
Selkowitz, D.M., et al. (2013). Which exercises target the gluteal muscles while minimizing activation of the tensor fascia lata? Electromyographic assessment using fine-wire electrodes. Journal of Orthopaedic & Sports Physical Therapy.
Stastny, P., et al. (2016). Strengthening the gluteus medius using various bodyweight and resistance exercises. Strength and Conditioning Journal.
The Running PTs. (2019). Side plank clamshells for back and hip pain [video]. YouTube.
Yonah Duniam. (2020). Weighted clamshell [video]. YouTube.
