How to do the Clamshell
Step by step
- Lie on your side with your knees bent about 90 degrees and stacked, a band above the knees.
- Keep your feet together and your hips stacked vertically.
- Open your top knee upward like a clam shell, against the band.
- Pause at the top and feel the outer glute working.
- Lower the knee back down slowly and repeat before switching sides.
The thing people get wrong
Keep your top hip stacked and do not roll backward to open wider. The movement comes from the hip, not from rocking the pelvis.
Coaching cue
Keep your heels pressed together the whole time as the top knee opens.
Muscles worked
- Primary: Glutes
- Secondary: Hips
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.