鍛錬How to do Clamshell
Clamshell works the Side and deep glutes (gluteus medius, deep hip rotators) with no equipment. Key cue: “On your side, knees bent, heels together. Open only the knee”
Steps
- Lie on your side with knees bent about 90°
- Keep your heels together and lift your top knee like a clam opening
- Close slowly without moving your hips
How many: 15–20 reps per side
Muscles worked
Side and deep glutes (gluteus medius, deep hip rotators)
Common mistakes
- Hips rolling back
- Opening and closing fast
Easier or harder
| Easier | Open a smaller amount |
|---|---|
| Harder | Pause 2 sec when open |
Build a glutes routine with a timer
More glutes exercises
SquatEasy · No equipmentWide squatEasy · No equipmentPulse squatMedium · No equipmentJump squatHard · No equipmentForward lungeMedium · No equipmentReverse lungeEasy · No equipmentSide lungeMedium · No equipmentBulgarian split squatHard · No equipment
Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.