Clamshell Exercise: A Strengthening Move for Hips and Glutes
Movement card
| Body area | Hips and glutes |
|---|---|
| Also called | clamshell exercise, clamshells |
| Works | hips, glutes |
| Type | Strength |
| Position | Floor |
| Hold | Not a hold |
| Reps | 10 to 15 |
| Sets | 1-2 |
| Sides | Each side |
| How often | A few times a week as part of a movement routine. |
| Equipment | Floor mat (optional) |
| Office visibility | High |
The clamshell is a strength exercise performed while lying on your side. It involves keeping your feet together while lifting your top knee, which targets muscles around the hips.
Office workers who want to incorporate a simple floor exercise into their routine may find this movement useful for focusing on hip and glute strength.
What the clamshell works
The clamshell exercise primarily works the muscles in your outer hips and glutes. It is designed to strengthen these areas through slow, controlled rotation of the leg.
How to do it
Starting position: Lie on your side with your knees bent to about 45 degrees and stacked. Rest your head on your lower arm and place your top hand on your hip to keep it from rolling back. Your heels should be together.
- Engage your core muscles to stabilize your spine.
- Keeping your feet together, slowly lift your top knee towards the ceiling.
- Do not let your hips rock backward as you lift your knee.
- Pause for a moment at the top of the movement.
- Slowly lower your knee back to the starting position.
What you should feel
You should feel the muscles working in your outer hip and glutes on the leg that is lifting. The movement should feel controlled and smooth. It should not cause sharp pain in your hip, back, or leg.
Common mistakes
- Rocking your hips or torso back to lift the knee higher.
- Moving too quickly and using momentum instead of muscle control.
- Lifting your feet apart.
Make it easier or harder
- Easier: Reduce the range of motion by not lifting your knee as high.
- Harder: Place a resistance band around your thighs, just above your knees, to add resistance.
- Harder: Perform the movement more slowly to increase time under tension.
Fitting it into a desk day
Because the standard clamshell requires you to lie on the floor, it has high office visibility and is best for a private office or wellness room. A seated variation can be done at your desk by placing a resistance band around your thighs and pressing your knees outward.
Quick questions
How many reps of clamshells should I do?
Aim for ten to fifteen repetitions for one or two sets on each side. The focus should be on slow, controlled movement rather than speed.
What is a common mistake when doing clamshells?
A common mistake is rocking your hips or torso backward to lift your knee higher. Keep your core engaged and your hips stacked to isolate the correct muscles.
Can I make the clamshell exercise harder?
To make it more challenging, you can place a resistance band around your thighs, just above your knees. Performing the movement more slowly also increases the difficulty.
When to see a doctor or physio
Listen to your body and stop the exercise if you feel discomfort that goes beyond muscle work. You should get checked by a doctor or physical therapist if you experience any of the following signs.
- Sharp, shooting, or radiating pain in your hip, back, or leg.
- Any new numbness or tingling.
Skip it or ask first if:
- You have a recent hip, knee, or back injury or have had surgery in these areas.
- You have been advised by a healthcare professional to avoid this motion.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.