Side-Lying Clamshell
Strengthen hips & glutes with Side-Lying Clamshells! Improve stability & relieve pain. Easy to learn, effective results.
The Side-Lying Clamshell mainly works the hip abductors (outer thighs), with help from the core. No equipment needed: it uses just your bodyweight.
Side-Lying Clamshell Muscles Worked
Primary
Hip Abductor (gluteus medius); Hip Stabilizer (gluteus minimus)
Secondary
Deep Core (transverse abdominis)
Side-Lying Clamshell Variations and Alternatives
How to do the Side-Lying Clamshell
Find a comfortable space on the floor and lie down on your side. Ensure the side you are lying on is aligned straight, from your head through your spine down to your feet.
Bend your knees at a 90-degree angle and stack them on top of each other, while keeping your feet in line with your spine.
Place your resting arm out straight for support and your other hand in front of you for balance.
Engage your core to stabilize your spine and pelvis.
Keeping your feet together, raise the upper knee while keeping the lower knee in contact with the floor. This movement should be done without rocking your hips or pelvis, and you should feel the muscles working on the side of your hip/glutes.
Slowly lower the knee back down to the starting position to complete one repetition.
Perform the desired number of repetitions, then switch sides to ensure that both hips get an equal workout.
Remember to maintain control throughout the movement and focus on proper form over the number of repetitions. The goal is to target the muscles effectively, not to rush through the exercise.
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Side-Lying Clamshell FAQs
What muscles does the Side-Lying Clamshell work?
The Side-Lying Clamshell mainly works the hip abductors (outer thighs), with help from the core. The main muscles are the gluteus medius and gluteus minimus.
What equipment do you need for the Side-Lying Clamshell?
None. The Side-Lying Clamshell is a bodyweight exercise, so you can do it anywhere.
What workout day should the Side-Lying Clamshell go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side-Lying Clamshell variations and alternatives?
Similar exercises include the Hip Clam, Side Clamp, Side Leg Kick and Side-Lying 90-Degree Hip Clam.
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