Clamshell
The clamshell is a foundational Pilates bodyweight exercise targeting the gluteal muscles and hip abductors. Performed side-lying with knees bent, it involves rotating the top knee upward while keeping the feet together, building hip stability and lateral glute strength.
How to do it
- Lie on your side with your knees bent at a 45-degree angle and your feet stacked together.
- Keep your feet together and rotate your top knee upward as far as comfortable without rolling your hips.
- Pause at the top of the movement, then slowly lower your knee back to the starting position.
- Repeat for the desired number of repetitions.
- Switch sides and repeat.
Form cues
- Keep your feet touching throughout.
- Stack your hips vertically.
- Imagine a hinge at your hip joint.
- Keep your core gently engaged.
- Avoid rolling your torso backward.
Breathing: Exhale as you lift the knee, inhale as you return to the start.
Common mistakes
- Rolling the hips backward, which shifts the work away from the glutes.
- Moving too quickly, which reduces the time under tension for the muscles.
- Lifting the feet apart, which changes the focus of the movement.
- Using momentum instead of controlled muscle engagement.
Muscles worked
Primary: glutes. Secondary: hip abductors, lower back.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps, rest 60 s
Lose weight
3 sets × 15–20 reps, rest 45 s
Build muscle
3 sets × 10–12 reps, rest 60 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp pain in your hip or lower back, stop the movement immediately.
- If you have a history of hip injury, consult with a professional before starting this exercise.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Why do I feel this in my hip instead of my glute?
Ensure your hips are stacked vertically. If you roll backward, the hip flexors often take over.
Do I need any equipment for this?
No, this is a bodyweight exercise. You can perform it on a mat or any comfortable floor surface.
How often should I do clamshells?
As a beginner, 2–3 times per week is a great way to build consistency and hip stability.