Ever notice how your hips feel tight after sitting all day? The clamshell exercise may be the simple fix you need. By lying on your side and lifting your knee, you’ll target those often-neglected glute muscles that keep your hips stable and strong. Whether you’re a runner, recovering from an injury, or just looking to move better, this small move packs a big punch—and there’s more to it than meets the eye.
Why Strong Hips and Glutes Matter for Runners
Should you’ve ever experienced hip or knee pain after a run, weak hips and glutes could be to blame—because each time these muscles aren’t strong enough, they can’t stabilize your body the way they should.
Strong hips and glutes act like anchors, keeping your pelvis steady so your legs move efficiently. Without them, your hip abductor muscles—especially the gluteus medius—can’t generate enough power, hurting your running efficiency and leaving you prone to injuries.
Weakness here forces other muscles to overcompensate, straining your joints and messing with your balance and stability. That’s why exercises like the clamshell matter—they strengthen your hips, boost core stability, and help prevent injuries.
Consider it as building a solid foundation so every stride feels smoother and safer. Your body will thank you.
Step-by-Step Guide to Performing the Clamshell Exercise
Start by setting up properly to get the most out of the clamshell exercise.
Lie on your side with knees bent, keeping your feet together and core engaged.
Focus on lifting your top knee without shifting your hips to maintain correct movement technique.
Proper Exercise Setup
To set up for the clamshell exercise, lie comfortably on your side with your legs stacked and knees bent at a 45-degree angle, like an open book. Align your hips and shoulders, and rest your head on your bottom arm for support. Engage your core by gently pulling your belly button toward your spine—this keeps your pelvis stable. Place your top hand on your hip or in front of you for balance. Your feet should stay together throughout the movement, with your top knee ready to lift. This starting position guarantees controlled movements and targets the right muscles.
| Key Setup Tips | Why It Matters |
|---|---|
| Knees bent 45° | Protects your hips |
| Engage your core | Prevents lower back strain |
| Feet together | Keeps focus on the top knee |
| Use a resistance band | Adds challenge for repetitions |
Correct Movement Technique
Once you’re set up in the proper side-lying position, focus on moving slowly and with control—this isn’t a race, and rushing can throw off your form. Engage your abdominal muscles by pulling your belly button in to keep your spine stable.
Now, lift your top knee toward the ceiling while keeping your feet touching, like a clamshell opening. Don’t let your hips roll back—maintain alignment. Hold for 5 seconds, then lower with control. Aim for 10-15 clean repetitions per side, feeling your gluteus and hips working.
For added challenge, loop a resistance band above your knees. The key is quality over quantity: should your form slip, take a break. This exercise builds strength where it counts, so patience pays off.
Key the Cl the Clamshell Exercise
The clamshell exercise could look simple, but don’t let that fool you—it’s a powerhouse for strengthening your hips, glutes, and core. By targeting the gluteus medius and hip abductors, it helps stabilize your pelvis and lower back, making everyday movements easier.
Here’s why it works so well:
- Activates the gluteus medius: This muscle keeps your hips steady, especially while you’re walking or running.
- Boosts core stability: Keeping your knees bent and feet together forces your core to engage, protecting your lower back.
- Scales with resistance: Add a resistance band to challenge your glute muscles further.
Focus on slow, controlled movements to get the most out of this exercise. It’s not about speed—it’s about precision.
Common Mistakes and Tips for Proper Form
You could accidentally let your hips tilt backward during the clamshell, which takes the focus off your glutes.
Moving too fast can make the exercise less effective, so slow down and control each lift.
Don’t forget to tighten your core—it keeps your
Avoid Hip Misalignment
- Stay aligned: Keep your feet together and focus on lifting your top knee without letting your hips shift.
- Move smart: Use a slow and controlled movement—no rushing—to preserve proper alignment.
- Check yourself: Glance in a mirror or film your form to guarantee a neutral neck position and steady hips.
Small tweaks prevent big issues, so stay mindful and keep it smooth.
Maintain Controlled Movement
Keeping movement controlled during the clamshell exercise isn’t just about going slow—it’s what stops your form from falling apart and helps you actually strengthen those hips and glutes. Rushing through reps sacrifices core stability and reduces the effectiveness of the exercise. Focus on lifting your top knee with control, keeping your knees bent and hips stacked. This guarantees you’re targeting the right muscles without straining your lower back.
| Do | Don’t |
|---|---|
| Lift slowly, pause at the top | Swing your leg open too fast |
| Keep hips stacked | Let your torso roll backward |
| Maintain core stability | Rush through repetitions |
Move deliberately, feeling the work in your glutes and hips. This builds strength safely and avoids wasted effort.
Engage Core Properly
Properly engaging your core during the clamshell exercise makes all the difference—it’s not just about moving your legs. At the moment you activate the core, you maintain balance, protect your lower back, and strengthen glutes more effectively.
Here’s how to do it right:
- Draw your belly button in—lightly contract your abs like you’re bracing for a gentle poke. This keeps your hips stacked and prevents swaying.
- Isolate the movement—focus on lifting your top knee without letting your hips roll. Keep feet touching to guarantee proper alignment.
- Check your neck—rest your head on your arm to avoid straining and keep the work in your core stability.
Variations to Increase Difficulty and Effectiveness
In the event you’ve mastered the basic clamshell and want to push your hips, glutes, and core even further, small tweaks can make a big difference.
Start by placing a resistance band around your thighs to ramp up tension, targeting your gluteus medius harder. This clamshell variation also boosts muscle engagement for better results.
For an extra challenge, try adding a weighted element like a dumbbell on your top thigh—it’ll fire up those glutes even more. Pair the move with a side plank to engage your core while working your hips.
In case balance is your goal, squeeze a stability ball between your knees to activate your inner thighs. These steps to increase difficulty keep the exercise fresh and effective without overcomplicating it.
How to Incorporate Clamshells Into Your Workout Routine
Should you seek to get more out of your workouts, clamshells can be a transformative exercise for your hips, glutes, and core—but only at the moment you use them the right way.
Here’s how to weave them into your routine effectively:
- Activate with Warm-Ups: Start with 2 sets of 10-15 reps per side to fire up your hip muscles before squats or lunges.
- Level Up with Resistance: Loop a resistance band above your knees to challenge your gluteal muscles and boost strength over time.
- Pair with Core Work: Combine clamshells with planks or bridges to reinforce core stability while targeting those smaller hip stabilizers.
Add this strengthening exercise 2-3 times weekly, either post-workout or as a standalone session, to build endurance and prevent imbalances.
Keep it simple, stay consistent, and watch your lower-body strength improve.
Who Can Benefit Most From Clamshell Exercises
Because clamshell exercises target those often-overlooked hip stabilizers, they’re a breakthrough for more than just gym-goers.
Should you be a runner, they’ll strengthen your hip abductors, helping you dodge lower-body injuries. Athletes in sports like soccer or tennis gain extra stability for quick lateral moves, boosting performance while protecting those gluteal muscles.
Women, especially, benefit since they’re more prone to hip and knee issues—clamshells build the support needed to stay strong. Recovering from an injury? These exercises are gentle but effective, rebuilding stability without strain.
Even though you just sit all day, clamshells counter weak hips, keeping you balanced.
No matter your goal—preventing pain, enhancing movement, or just feeling steadier—this simple move delivers. Your hips (and future self) will thank you.