How to do the Clamshell
- Lie on your side with knees bent, one hip directly above the other, head supported.
- Place a mini-band above your knees if you’re using one.
- Lift your top knee upward, rotating from your hip, keeping your feet joined.
- Stop before the hips roll, then lower the knee back down under control.
Full technique — 8 steps
- Lie on your side with hips and knees bent, one leg resting on the other, and head supported.
- Place a mini-band above your knees if using resistance, and keep your feet together.
- Set one hip directly above the other and keep your pelvis from rolling backward.
- Lightly tighten your stomach and hold a neutral lower back.
- Lift your top knee upward by rotating at the hip without separating your feet.
- Raise until your pelvis wants to move, then stop before the hips roll.
- Lower the knee back down under control to the start position.
- Complete all reps on one side, then switch sides.
Common mistakes
- Rolling the pelvis backward
- Letting the feet separate
- Opening higher with low back
- Turning it into a side plank
Form cues
- Lift knee, not foot
- Keep feet together
- Stop before hips roll
- Feel outer glute working
