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Upper Legs · Body Weight
Clamshell
Clamshell is an intermediate isolation strength exercise that works the glutes (upper legs), with the hips assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Glutes · Gluteus Medius, Gluteus Minimus
Secondary muscles
- Hips · Hip External Rotators
How to do Clamshell
- Lie on your side with your legs stacked, knees bent at about 90 degrees, and your hips aligned. Rest your head on your bottom arm and place your top hand on your hip for support.
- Keep your feet together and your core engaged.
- Raise your top knee upward as far as possible without rotating your hips or lifting your feet off each other. Pause briefly at the top of the movement.
- Lower your knee back to the starting position with control. Repeat for the desired number of repetitions, then switch sides.
Form tips
- Keep your hips stacked and avoid rolling your body backward as you lift your knee.
- Engage your core throughout to stabilize your torso.
- Use slow, controlled movements to maintain constant tension on the muscles.
Clamshell alternatives
More glutes exercises
Clamshell FAQ
What muscles does Clamshell work?
Clamshell mainly works the glutes in the upper legs (Gluteus Medius and Gluteus Minimus). The hips work as secondary muscles.
What equipment do you need for Clamshell?
None. Clamshell is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Clamshell should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Clamshell good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Clamshell burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Clamshell?
Other exercises for the glutes include Resistance Band Bent Leg Kickback (Kneeling), Dumbbell Standing Hip Abduction, Landmine Glute Kick Back and Multi Hip Glute Extension.
For developers
Use Clamshell in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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