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  • Gluteus medius
  • Mini band
  • Beginner

Clamshell

The clamshell works your glutes. Start with 2 to 3 sets of 10 to 15 reps per side, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 12 to 25 reps per side.

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Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Feet together the whole time
  2. Tip 2Hips still, only the knee opens
  3. Tip 3Close slowly

Where you should feel it

On the side and back of your hip, in the glute of your top leg. If you feel it more at the front of your hip or in your lower back, open less and keep your hips still.

Main muscles
Gluteus medius and hip external rotators
Also working
Gluteus minimus and gluteus maximus

How to do it

  1. Lie on your side on the mat with the mini band above your knees, hips and knees bent and feet together in line with your body.

  2. Rest your head on your lower arm and put your top hand on your hip, stacking one hip right over the other.

  3. Keep your feet together and open your top knee as far as you can without your hips rolling back.

  4. Hold for 1 second and close slowly, without letting the band snap your knee back. Switch sides after the set.

Common mistakes

  • Mistake

    Your top hip rolls back along with the knee.

    How to fix it

    Open less. Keep your top hip stacked over the bottom one, with your hand on it so you can feel it.

  • Mistake

    Your feet come apart and the whole leg lifts.

    How to fix it

    Press your heels together and let only the knee open, like a clamshell.

  • Mistake

    Going fast and letting the band close your leg.

    How to fix it

    Count 2 seconds to close. If you can't control it, use a lighter band.

Sets and reps for your goal

GoalSetsRepsReps in reserveRest
Getting started2 to 310 to 15 per side330 to 60 s
Muscle and definition2 to 412 to 25 per side1 to 330 to 60 s

Reps in reserve: how many more reps you could still do with good form when you end the set.

Variations

Same movement, other equipment

  • No band

    Same movement with just the weight of your leg. Good for learning control before adding the band.

  • Hip abduction machine

    Seated, both legs open together against the machine's load. The load is easy to increase.

At home or with more support

  • At home: clamshell at home

    On a rug or a towel on the floor with the mini band above your knees. No band? Start with just the weight of your leg.

  • Prefer more stability? Seated banded abduction

    Prefer to sit? On the edge of a bench or chair, with the band above your knees, you open both legs at the same time.

Taken? Swap it for one of these

They work the same main muscle.

Keep exploring

Sources

  • Sets and reps

    Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

    Full textPubMedDOI

  • Muscles worked

    Selkowitz DM, Beneck GJ, et al. Which exercises target the gluteal muscles while minimizing activation of the tensor fascia lata? Electromyographic assessment using fine-wire electrodes. J Orthop Sports Phys Ther. 2013;43(2):54-64.

    PubMedDOI

  • Muscles worked

    Distefano LJ, Blackburn JT, et al. Gluteal muscle activation during common therapeutic exercises. J Orthop Sports Phys Ther. 2009;39(7):532-540.

    PubMedDOI

  • Muscles worked

    Boren K, Conrey C, et al. Electromyographic analysis of gluteus medius and gluteus maximus during rehabilitation exercises. Int J Sports Phys Ther. 2011;6(3):206-223.

    Full textPubMed

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026