Clamshell
The Clamshell primarily works the Gluteus Medius, Gluteus Minimus, with secondary activation of the Tensor Fasciae Latae. It is a bodyweight isolation exercise at beginner difficulty.
Lie on your side and open your top knee while keeping feet together.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Flexion |
| Force | Static |
| Laterality | Unilateral |
| Primary | Gluteus Medius, Gluteus Minimus |
| Secondary | Tensor Fasciae Latae |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Gluteus Medius (glutes)
- Primary Muscle Gluteus Minimus (glutes)
Secondary Muscles
- Secondary Muscle Tensor Fasciae Latae (hip_flexors)
Instructions
- Preparation: Position body with proper alignment. Execution: Contract target muscles to move through full range of flexion. Return to starting position under control. Repeat. Comments: Perform equal reps on each side. Maintain tension throughout the hold.
Alternative Exercises
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