Clamshell
Muscles worked: Glutes.
How to do it
- Lie on your side with your knees bent and your feet together.
- Stack your hips and rest your head on your lower arm.
- Keep your feet touching for the whole set.
- Open the top knee toward the ceiling without rolling the hips back.
- Lower under control, then finish the side before swapping.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Side-lying, knees bent, feet together
- Open the top knee without rolling the hips
Logging it
IronPack suggests working in the 15 to 25 rep range, progressing in 1 kg jumps when you own the top of the range. Bodyweight movement: log added weight only, and your records account for your logged bodyweight. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Deadlift - back, glutes
- Sumo Deadlift - glutes, quads
- Trap Bar Deadlift - quads, glutes
- Back Extension - glutes
Track the clamshell properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.