Clamshell Leg Raise
The clamshell leg raise is a variation of the clamshell performed with a straight leg rather than a bent knee. The extended leg increases the lever arm, placing greater demand on the glute medius and hip abductors, making it more challenging than the bent-knee variation.
How to do it
- Lie on your side with your legs stacked and extended straight.
- Open your top leg upward in a wide arc, keeping the leg straight.
- Raise the leg as high as comfortable without rolling the hip backward.
- Lower the leg back to the starting position.
- Repeat for the desired reps before switching sides.
Form cues
- Keep your body stacked straight on your side.
- Lift your top leg smoothly without rolling backward.
- Control the descent back to the starting position.
Breathing: Exhale as you lift your leg upward, and inhale as you lower it back down with control.
Common mistakes
- Rolling the hips backward to lift the leg higher, which shifts the work away from the target glute muscles.
- Rushing through the movement using momentum rather than muscle control, reducing the effectiveness of the exercise.
Muscles worked
Primary: glutes. Secondary: adductors, abs.
Suggested sets & reps
Get fitter
3 sets x 10 reps per side, rest 60 s
Lose weight
3 sets x 12-15 reps per side, rest 45 s
Build muscle
3 sets x 10-12 reps per side, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp hip or lower back discomfort, ease off and choose a gentler variation.
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
Why do I feel this in my lower back?
You might be rolling your top hip backward as you lift. Keep your torso stable and only lift as high as your hip mobility allows.
How often can I do clamshell leg raises?
You can perform this exercise 2 to 3 times per week as part of your lower body or home workout routine.