Clamshell Exercise: Why Should You Do It & How to?

While I haven't seen anyone injure themselves doing clamshells incorrectly, you can definitely reap all the benefits of the exercise by doing it with perfect form.

Here's how to perform a clamshell exercise correctly:

1. Start by lying on your side with your hips stacked and legs on top of each other. Your knees should be bent at a 45-degree angle, and your head should rest comfortably on your arm or a pillow.
2. Keeping your feet together, slowly lift your top knee towards the ceiling while keeping your feet in contact with each other.
3. Open your knees as wide as you comfortably can, feeling the contraction in your glutes and outer thigh.
4. Hold the position for a brief moment, and then slowly lower your knee back to the starting position.
5. Repeat for the desired number of repetitions and then switch sides.

There are several variations of the clamshell exercises that you can incorporate into your fitness routine.

These variations can target different muscles or add an extra challenge to the exercise. Here are a few examples:

1. Resistance Band Clamshell

Place your favorite home gym resistance band just above your knees and perform the clamshell exercise as usual.

The resistance band adds extra tension, intensifying the workout for your outer thigh muscles.

To perform the resistance band clamshell exercise:

1. Tie a resistance band just above your knees.
2. Lie on your side, stacking your feet together and resting your head on your arm or a pillow.
3. Engage your core, press your feet together, and lift your upper knee until it aligns with your hip. Slowly lower it back down to the starting position. Aim for 10–15 reps on each side, keeping your core engaged and feet pressed together throughout the movement.

The muscles primarily trained with clamshell exercises are the gluteus medius, gluteus minimus, and external rotators of the hip, which are all part of the hip abductor muscles.

Clamshells also works the hip extensors, such as the gluteus maximus, and the hip flexors, such as the iliopsoas.

In addition to engaging the targeted muscles, the clamshell exercise also activates the core muscles as the individual maintains torso stabilization throughout the movement. Moreover, it helps enhance the range of motion in the hip joint.

The clamshell exercise primarily targets the following muscles.

1. Gluteus Medius

This muscle is located on the side of the hip and is responsible for hip abduction, which is the movement of the leg away from the midline of the body.

According to Kenhub, the gluteus medius play a crucial role in stabilizing the pelvis during walking, running, and other lower body movements [1].

The clamshell exercises offer several benefits for individuals incorporating them into their fitness routine.

1. Hip and Glute Strength

The primary focus of the clamshell exercise is to strengthen the hip abductor muscles, including the gluteus medius and minimus.

By targeting the hip muscles, this exercise effectively addresses inadequate hip stabilization, providing benefits such as alleviating lower back pain and preventing hip and lower body injuries.

It also improves hip stability, enhances overall hip strength, and supports better functional movement patterns.

Read More: Glute Isolation Exercises Essential For Your Butt

2. Injury Prevention

Strong hip abductors contribute to better alignment and stability of the pelvis and lower body.

This can help reduce the risk of injuries, particularly those related to the hips, knees, and lower back.

By strengthening the hip abductors, the clamshell exercise aids in maintaining proper movement mechanics and reducing the strain on other areas of the body.