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Side Clamshell

Step by step instructions, muscle activation and variants for the Side Clamshell.

EasyGlutes

About this exercise

The side clamp is a bodyweight hip abduction exercise performed lying on your side. By lifting the top knee while keeping the feet together, you isolate the gluteus medius and outer hip muscles without loading the spine. It is a staple of hip strengthening and rehabilitation protocols.

How to Perform

  • Lie on your side with your hips stacked and knees bent to about 45 degrees
  • Keep your feet together throughout the movement
  • Brace your core to prevent your hips from rolling backward
  • Lift your top knee as high as possible, rotating from the hip like a clamshell opening
  • Hold briefly at the top, feeling the contraction in your outer glute
  • Lower your knee back to the starting position with control
  • Complete all reps on one side before switching

Muscle Activation

Primary
Glutes
Secondary
CoreOuter thighs

Common Mistakes

Common mistakes content is coming soon.

About the Side Clamshell

The Side Clamshell is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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