Clamshell Leg Bent
The clamshell leg bent is a bodyweight exercise targeting the glute medius through external hip rotation in a side-lying position. It is a foundational hip stability exercise commonly used in rehabilitation, warm-ups, and corrective training to address hip abductor weakness.
How to do it
- Lie on your side with your hips and knees bent at 45 degrees, feet stacked.
- Keep your feet together and lift the top knee upward like a clamshell opening.
- Raise the knee as high as possible without rotating the hips backward.
- Lower the knee back to the starting position in a controlled manner.
- Repeat for the desired reps before switching sides.
Form cues
- Keep your feet glued together throughout the movement.
- Engage your core to keep your torso stable.
- Lift only as high as your hip mobility allows without rolling backward.
- Pause briefly at the top before lowering slowly.
Breathing: Exhale as you lift your top knee upward, and inhale as you lower it back down to the starting position.
Common mistakes
- Rolling the top hip backward to lift the knee higher, which shifts the work away from the glutes.
- Moving too quickly and using momentum instead of controlled muscle engagement.
- Allowing the feet to separate, which reduces the targeted external rotation of the hip.
Muscles worked
Primary: glutes. Secondary: adductors, abs.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps per side, rest 60 s
Lose weight
3 sets × 15–20 reps per side, rest 45 s
Build muscle
3 sets × 10–15 reps per side, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp hip or lower back pain, stop the exercise and choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise working?
You should feel it on the side of your hip and upper glute area. If you feel it in the front of your hip or lower back, check that your hips are not rolling backward.
How often can I do clamshells?
You can perform this movement 2 to 3 times a week as part of your lower body warm-up or strength routine.
Do I need any equipment to start?
No equipment is needed. This bodyweight movement relies entirely on controlled form and hip mobility.