Clamshell
Trains the glutes. You need a resistance band. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Clamshell
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a glutes exercise that is, there are 7 on the Glutes page.
Muscles worked
What Clamshell trains
Technique
How to do the 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 cues
Getting it right
- 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.
Substitutes
Swap Clamshell for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Clamshell for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.