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Glutes Bodyweight Beginner Unilateral Video

How to do the Clamshell

Primary: Glutes · also works Core. Also called: clam, side lying clamshell.

Demo video: Clamshell · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Lie on your side with hips and knees bent to about 45 degrees and feet stacked.

  2. 2

    Rest your head on your lower arm and keep your hips stacked vertically.

  3. 3

    Keeping your feet together, lift the top knee as high as you can without rolling your hips back.

  4. 4

    Pause at the top and squeeze the side of your glute.

  5. 5

    Lower slowly and finish all reps before switching sides.

Coaching cues

  • Hips stay stacked and still
  • Feet stay together
  • Slow and controlled

Common mistakes

  • Rolling the top hip backward
  • Lifting the feet apart
  • Rushing the reps

Sets, reps and where it fits

Muscle

3–4 × 15–25

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 15–25

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Clamshell alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Banded Lateral WalkResistance Band · beginner Hip Abduction MachineMachine · beginner Banded Glute BridgeResistance Band · beginner Donkey KickBodyweight · beginner Frog PumpBodyweight · beginner Glute BridgeBodyweight · beginner

Frequently asked questions

What muscles does the Clamshell work?

Primary: Glutes. Secondary: Glutes, Core

How many sets and reps of Clamshell should I do?

For muscle: 3–4 sets of 15–25 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Clamshell?

Same movement pattern, different equipment: Banded Lateral Walk, Hip Abduction Machine, Banded Glute Bridge, Donkey Kick, Frog Pump, Glute Bridge.

Is the Clamshell good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.