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Clamshell

Execution

  1. Lie on your right side with your knees bent at a 45-degree angle. Keep your feet stacked on top of each other
  2. Rest your head on your lower arm and your top arm to steady your body. Make sure your hipbones are right above each other.
  3. Raise your upper knee as high as you can without moving your hips and with your feet still touching. Make sure your abdominals are turned on to stabilise your spine.
  4. Return to the starting position and repeat.
  5. Switch to the other side and repeat the exercise.

Points of attention

  • Keep your abdominal wall engaged.
  • Use your glutes to lift your knee up.

Variations

PROGRESSION
  • Slow down when lowering the knee. Powerful on the way up.
  • Add a hip raise

 

 

REGRESSION

Make the movement smaller.

Muscles involved

Glutes