Put your top hand on the side of your hip. If you feel it working there, you are doing it right.
Out as the knee opens, in as it closes. Small movement, steady breath.
Start here if you cannot do clamshells with clean form yet.
Beginner · None
They isolate the gluteus medius with almost no load on the spine or knees, which makes them safe to prescribe to almost anyone. The same reason makes them a good beginner exercise at home.
No, and that is the main mistake. Stack your hips exactly on top of each other and keep them there. If the top hip rolls backwards, the movement becomes much easier and stops working the target.
Probably rolling the hip back, or moving too fast. Put your free hand on the side of your hip - you should feel the muscle under it tighten on every rep.
Which day to do Clamshells, how many sets, and what to pair it with - the AI builds the whole plan. Your first one is free.
Build My Free PlanThe most important exercise for anyone who sits all day. It also relieves lower back pain.
One side at a time. You are on hands and knees, so there is no load on your lower back.
On all fours, lifting one knee out to the side. It looks silly and it works the side of the backside that almost nothing else reaches.
Everything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.
Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.
More about where these numbers come from is on the about page.
