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Glutes

Clamshell

The Clamshell is a strength exercise with a resistance band for your glutes. Share of the load in the Zulta muscle model: gluteus medius 58%, gluteus maximus 29% and obliques 6%.

Also known as: banded clamshell, hip clamshell, resistance band clamshell

Level: BeginnerEquipment: Resistance bandSingle-joint (isolation)Unilateral: one arm or leg at a time

How to do it

  1. Place a mini band just above your knees and lie on your side on a mat.
  2. Bend your hips to about 45 degrees and your knees to 90 degrees, with feet, knees and hips stacked.
  3. Rest your head on your lower arm and place your top hand on your hip.
  4. Keep your feet together and open the top knee toward the ceiling against the band.
  5. Pause at the top, then close the knee under control and finish all reps before switching sides.

Tips

  • Keep the top hip stacked over the bottom one: do not roll back.
  • Open only as far as the pelvis stays still.

Common mistakes

  • Rolling the pelvis backward to open the knee wider.
  • Separating the feet during the rep.
  • Rushing so the band snaps the knee closed.

Muscles worked by the Clamshell

  • Gluteus medius Primary58%
  • Gluteus maximus Secondary29%
  • Obliques Stabilizer6%
  • Hip flexors Stabilizer4%
  • Spinal erectors (lower back) Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

External rotation with the hip flexed recruits glute max strongly (Selkowitz 2013). Moving the leg out to the side isolates glute medius, with the upper fibres of glute max assisting; tensor fasciae latae also abducts but has no catalog id.

Clamshell alternatives

Same equipment

Different equipment

No equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Clamshell work?

Mainly the gluteus medius. The gluteus maximus assist.

Is the Clamshell good for beginners?

Yes. The Clamshell is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Clamshell?

For example the Banded Fire Hydrant, Band Hip Abduction Standing and Fire Hydrant. They train mostly the same muscles, some with different equipment.

How do you make the Clamshell harder?

Add weight or reps, or move on to the Lying Hip Abduction and Sumo Walk.

Sources

  • Selkowitz et al. 2013, JOSPT 43(2):54-64 (gluteal vs TFL)
  • Distefano et al. 2009, JOSPT 39(7):532-540 (gluteal activation)

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Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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