Clamshell Legs Up
The clamshell legs up is a Pilates bodyweight exercise targeting the gluteal muscles and hip abductors. This variation of the clamshell is performed with both feet elevated, increasing the demand on the lateral hip and obliques for stabilization.
How to do it
- Lie on your side with your hips and knees bent at a 45-degree angle and your feet stacked.
- Lift both feet off the mat, keeping them together and level with your hips.
- Keeping your feet lifted, rotate your top knee upward like a clamshell opening.
- Pause at the top of the movement, then slowly lower your knee back down.
- Repeat for the desired number of repetitions, then switch sides.
Form cues
- keep your feet stacked and lifted
- anchor your hips to the floor
- rotate from the hip joint only
- maintain a steady torso
- pause briefly at the peak
Breathing: Exhale as you open your knee, inhale as you return to the starting position.
Common mistakes
- rocking the pelvis back, which reduces glute engagement
- dropping the feet, which loses the added intensity
- moving too quickly, which relies on momentum rather than muscle control
- collapsing the waist toward the floor, which limits core stability
Muscles worked
Primary: glutes. Secondary: hip abductors, obliques.
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 × 10–12 reps per side, rest 60 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp pain in your hip or lower back, stop immediately and choose a gentler variation.
- If you have a history of hip joint discomfort, consult with a professional before performing this movement.
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 should I lift my feet off the floor?
Lifting your feet increases the demand on your hip stabilizers and obliques, making the movement more challenging than a standard clamshell.
I feel this in my lower back, what should I do?
Ensure your hips are stacked vertically and your core is engaged. If you still feel it in your back, try lowering your feet to the floor.
How often can I perform this exercise?
You can include this in your routine 2–3 times per week as part of a balanced lower-body or core session.