Cable Clamshell

HOW TO DO IT

1. 1Set a cable pulley to the lowest position and attach an ankle cuff.
2. 2Stand side-on to the machine with the working leg farthest from the stack.
3. 3Fasten the cuff around your working ankle and step away until the cable is taut.
4. 4Hold the frame with your near hand and shift your weight onto the standing leg.
5. 5Rotate the working leg outward from the hip in a controlled arc, keeping the knee slightly bent.
6. 6Pause briefly at the end range, then return slowly against the cable's pull.
7. 7Complete all reps, then turn around and repeat on the other side.

COMMON MISTAKES

• Rotating the torso or pelvis to swing the leg farther out.
• Letting the standing knee lock and the hip shift over the standing foot.
• Using momentum or a fast, jerky swing instead of a controlled sweep.
• Standing too far from the stack so the cable yanks the leg at the start.

TIPS

• Stand tall and keep the pelvis level; do not let the hip hike or drop as the leg moves.
• Lead the movement with the outer hip, not by twisting the torso or the whole leg.
• Keep a soft, fixed knee angle so the motion comes from the hip joint.
• Keep the cable line close to the body so the pull stays in the plane of the hip.

SAFETY

• Keep the load light enough that the pelvis stays level; heavy loads pull the spine into a side bend and can strain the lower back.
• Do not let the cable snap the leg back to the start.
• Use a secure cuff and check the carabiner before each set.

DETAILS

Muscles

Glutes

Equipment

Cable Machine

Type

Strength Training

Difficulty

Intermediate

Tracked as

Weight & Reps

TECHNIQUE

Body position

Standing

Pulley height

Low