Open Clamshell Hold
The Open Clamshell Hold mainly works the hip abductors (outer thighs), glutes & hips and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Open Clamshell Hold Muscles Worked
Primary
Hip Abductor (gluteus medius); Glutes (gluteus maximus); Obliques
Secondary
Deep Core (transverse abdominis)
How to do the Open Clamshell Hold
Setup
Begin on a yoga mat in a side-lying position.
Place your bottom forearm on the ground with your elbow directly beneath your shoulder.
Bend both knees at approximately a 90-degree angle, stacking your hips and knees on top of each other.
Movement
Engage your core and glutes to lift your hips off the ground, forming a straight line from your head to your knees (modified side plank).
While maintaining a stable, elevated hip position, open your top knee away from the bottom knee while keeping your feet together (clamshell movement).
Hold the top position for a count, focusing on contracting the glute.
Slowly return your top knee to the starting position without dropping your hips.
Repeat for the desired number of repetitions before switching sides.
Open Clamshell Hold FAQs
What muscles does the Open Clamshell Hold work?
The Open Clamshell Hold mainly works the hip abductors (outer thighs), glutes & hips and core. The main muscles are the gluteus medius, gluteus maximus and obliques.
What equipment do you need for the Open Clamshell Hold?
None. The Open Clamshell Hold is a bodyweight exercise, so you can do it anywhere.
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