Mobility

Clam Shell

The Clam Shell is a simple yet effective exercise for your glutes (buttocks) and hips. The movement involves lying on your side and opening and closing your legs like a clamshell, which helps improve your hip stability and flexibility. This exercise is particularly good for those wanting to strengthen their glutes, improve hip mobility, or as part of a rehab routine after an injury.

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Clam Shell instructions

Step-by-step instructions

1

Lie on your side on the floor or a mat, with your hips and knees bent at a 45 degrees angle.

2

Stack your legs one on top of the other, keeping your feet together.

3

Keeping your feet in contact with one another, raise the upper knee as high as you can without moving the hips.

4

Pause at the top of the movement, then slowly lower your knee back down.

5

Repeat for the recommended number of repetitions, then switch sides and repeat the exercise on the other leg.

Lie on your side on the floor or a mat, with your hips and knees bent at a 45 degrees angle.

Stack your legs one on top of the other, keeping your feet together.

Keeping your feet in contact with one another, raise the upper knee as high as you can without moving the hips.

Pause at the top of the movement, then slowly lower your knee back down.

Repeat for the recommended number of repetitions, then switch sides and repeat the exercise on the other leg.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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