Knee Clamshell Tap
The Knee Clamshell Tap mainly works the hip abductors (outer thighs), with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Optional Equipment
Knee Clamshell Tap Muscles Worked
Primary
Hip Abductor (gluteus medius)
Secondary
Glutes (gluteus maximus); Hip Rotators
How to do the Knee Clamshell Tap
Setup
Lie on your side with your legs stacked, knees bent at a 90-degree angle. Support your upper body by leaning on the forearm of your lower arm, ensuring your elbow is directly beneath your shoulder. Place your top hand behind your head for stability.
Execution
Initiate the movement by lifting your top knee while keeping your feet together.
Rotate your top hip externally as you raise the knee as high as comfortable without rotating your torso.
Pause briefly at the top of the movement.
Slowly lower your top knee back down to the starting position until it taps or returns to rest on your bottom knee.
Keep your core engaged and your hips stacked throughout the entire repetition to maintain proper form.
Tips
Focus on using your glutes to drive the lift rather than momentum. Avoid rolling your hips backward during the ascent.
Knee Clamshell Tap FAQs
What muscles does the Knee Clamshell Tap work?
The Knee Clamshell Tap mainly works the hip abductors (outer thighs), with help from the glutes & hips. The main muscles are the gluteus medius.
What equipment do you need for the Knee Clamshell Tap?
None. The Knee Clamshell Tap is a bodyweight exercise, so you can do it anywhere.
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