Clamshell
A side-lying glute-medius isolation exercise. Targets the lateral hip stabilisers that are often dormant from sitting — critical for squat/lunge stability, single-leg balance, and pelvic control during running and rotational sports. Performed bodyweight or with a mini-band above the knees.
About This Exercise
A side-lying glute-medius isolation exercise. Targets the lateral hip stabilisers that are often dormant from sitting — critical for squat/lunge stability, single-leg balance, and pelvic control during running and rotational sports. Performed bodyweight or with a mini-band above the knees.
1Setup
Lie on your side with your knees bent at about 45°, feet stacked, hips and shoulders aligned. For the banded variant, place a mini-band just above the knees. Support your head with your bottom arm; the top hand can rest on your hip.
2Execution
Keeping your feet together and your pelvis stable, lift the top knee away from the bottom knee — opening like a clamshell. Pause briefly at the top with maximal glute-medius squeeze, then lower with control. Avoid letting the pelvis roll backward as you lift.
Pro Tips
- Pelvis stays stacked vertically — do not rotate as the knee opens
- Slow and controlled — the squeeze at the top is the point
- For the banded variant: band tension that lets you complete the prescribed reps with quality (range may be small if heavy)
- Place a hand on the side of your glute to feel the contraction
Train This Exercise
Quick workout with this exercise
How to programme it
| Movement pattern | Hip Abduction |
|---|---|
| Movement type | Isolation |