GLUTES · ISOLATION
Clamshell
A side-lying exercise for controlled hip external rotation and lateral glute work.
Primary musclesGlute medius
Secondary musclesGlutes
EquipmentBodyweight
DifficultyBeginner · Hip Abduction
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
How to perform
- Lie on your side with knees bent and feet together.
- Open the top knee without rolling the pelvis.
- Lower slowly and switch sides.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the glute medius as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
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