How to do the Clamshell
Lie on your side with hips and knees bent and legs stacked (optionally with a mini band above your knees).
Keep your feet together and your pelvis still, without rolling back.
Open your top knee as high as you can, squeezing your glute.
Lower it slowly, finish your reps, then switch sides.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 45 s |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Clamshell doesn’t suit your gym or your joints.
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- 4 day workout split: best options and a full programWhich 4 day workout split is best? Upper/lower, full body, torso/limbs and bro splits compared in brief, then a complete 4-day program with sets and reps.
