Clamshell Single Leg Raise
The clamshell single leg raise is a Pilates bodyweight exercise targeting the gluteal muscles and hip abductors. It combines the traditional clamshell motion with a leg extension at the top, increasing the range of motion and muscle engagement.
How to do it
- Lie on your side with your hips stacked and knees bent at a 45-degree angle.
- Open your top knee upward like a clamshell, rotating from the hip.
- At the top of the clamshell, extend your top leg straight out before closing.
- Bend the knee back in and lower it to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Form cues
- Stack your hips vertically
- Keep your pelvis steady
- Rotate from your hip joint
- Extend your leg slowly
- Maintain a long spine
Breathing: Exhale as you open your knee and extend your leg; inhale as you return to the start.
Common mistakes
- Rolling your hips backward, which shifts work away from the glutes.
- Moving too fast, which reduces control and muscle engagement.
- Arching your lower back, which can cause unnecessary strain on your spine.
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
Take care if…
- If you have chronic hip or lower back pain, ease off and check with a professional before adding this to your routine.
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?
You should feel a deep burn in the side of your hip and glute area.
What if my hip starts to hurt?
If you feel sharp or pinching pain, stop immediately and try a simpler variation like a basic clamshell.
Can I do this every day?
Yes, it is a low-impact movement, but start with 2–3 times a week to allow your muscles to recover.