Clamshell

Gluteus MediusResistance Band

The clamshell is a premier exercise for isolating and strengthening the gluteus medius. It stabilizes your hips and improves movement control in daily life and heavy lifts.

How to do it

1Lie on your side, knees bent at 90 degrees and stacked directly on top of each other with feet glued together.

2Place a mini-band just above your knees if you are using resistance.

3Rest your head on your forearm or arm, ensuring your hips and torso are locked in place and won't roll backward.

4Exhale and slowly lift your top knee away from the bottom knee while keeping your feet together, opening like a clamshell.

5Inhale and lower your knee back down under control—don't just let it drop.

6Complete all reps on one side, then flip over and switch sides.

Common mistakes

Rolling your hips backward: keep your pelvis locked stacked forward as you open your knee.

Rushing the rep: move slowly and deliberately to maximize muscle activation.

Separating your feet: keep your feet pressed together to isolate the glute medius.

Over-rotating: don't lift the knee so high that your hips twist. Range of motion should come only from the hip joint.

Breathing

Inhale as you lower your knee, exhale as you drive it open, focusing on the glute squeeze.

Make it harder or easier

To make it easier: drop the resistance band and focus on controlled reps with a mind-muscle connection.

To make it harder: use a thicker band or pause at the top for 1 to 2 seconds.

Hold the open top position longer on each rep to build static endurance in your side glutes.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.