VARIATIONS
Clamshell
Top knee lifts while feet stay touching
This exercise isolates the gluteus medius to improve hip stability and pelvic alignment. It also engages the core to maintain a steady torso during movement.
HOW TO DO IT
- Lie on your side with hips and knees bent at 45 degrees.
- Stack your feet directly on top of each other.
- Keep your feet touching while lifting your top knee upward.
- Pause briefly when your knee reaches hip height.
- Lower your knee slowly back to the starting position.
COMMON MISTAKES
- Rolling the hips backward to gain extra height.
- Separating the feet during the lift.
- Using momentum instead of controlled muscle tension.
TIPS
- Imagine a wall behind you to prevent rolling your hips backward.
- Lead the movement with your heel, not your toes.
- Keep your ribcage stacked over your pelvis.
DETAILS
- Muscles
- Glutes
- Equipment
- Bodyweight
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Clamshell
- Legs
- One
- Legs straight or bent
- Bent knees
- Body position
- Lying on the side
SIMILAR EXERCISES
Train this in GYMMER
Put it in a plan, log every set, and learn 3,000+ exercises with demos and coaching notes.
Ratings
Not rated