Exercise guide
Hip Clam Shell
- Beginner
- Isolation
- Rep-based
- Lower legs
The Hip Clam Shell is a premier isolation exercise for the gluteus medius, essential for hip stability and knee alignment. It strengthens the lateral hip to improve balance and prevent common lower-body injuries.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie on your side with your legs stacked and knees bent at a 45-degree angle.
- Rest your head on your lower arm and place your top hand on your hip to monitor pelvic alignment.
- Align your heels with your glutes and ensure your hips are stacked directly on top of each other.
How to do it
- Exhale as you slowly rotate your top knee toward the ceiling as high as possible without shifting your pelvis backward.
- Keep your feet touching throughout the entire range of motion.
- Pause for one second at the top of the movement to maximize glute contraction.
- Inhale as you slowly lower the knee back to the starting position using a 2-second eccentric tempo.
Form checklist
- Keep your hips stacked vertically; do not let the top hip roll backward as the knee lifts.
- Maintain a slight gap between your waist and the floor to keep the spine neutral.
- Keep the movement slow and controlled, avoiding any swinging or momentum.
- Ensure the inner edges of your feet remain pressed together.
Pro tips
- Place your thumb on the gluteus medius (the side of your hip) to feel the muscle contract and ensure you aren't overusing the hip flexors.
- Imagine your hips are squeezed between two panes of glass to prevent any forward or backward rocking.
Make it harder
- Place a resistance mini-band just above your knees to increase the tension on the lateral glutes.
- Perform the 'Elevated Clamshell' by lifting both feet 3-5 inches off the floor while keeping the bottom knee grounded.
Frequently asked
- What muscles does the hip clam shell work?
- The hip clam shell primarily targets the glutes, and also works the adductors as secondary muscles.
- What equipment do you need for the hip clam shell?
- The hip clam shell requires no equipment — just your body weight.
- Is the hip clam shell good for beginners?
- Yes. The hip clam shell is a beginner-friendly movement and a strong foundation to build on.