The top position of the clamshell held for time: lying on one side with the knees bent and stacked, the upper knee lifted and the pelvis square, so the glute medius works isometrically instead of through repetitions.
What this exercise works
Muscles
abductors · gluteus medius · gluteus maximus
Goals
hypertrophy · strength
Equipment
No equipment
Category
Strength
Difficulty
intermediate
Demonstration
Step 1
How to perform the movement
Lie on one side with the hips and knees bent about 45 and 90 degrees, heels together and knees stacked.
Stack the shoulders and hips vertically and brace the trunk so the pelvis cannot roll backwards.
Open the upper knee as far as it goes without the pelvis rotating, keeping the heels touching.
Hold that open position for the prescribed time, breathing normally.
Lower the knee under control and repeat on the other side.
Technique cues and common mistakes
Stop the lift where the pelvis starts to roll back; the range is smaller than most people expect.
Keep the heels pressed together so the movement stays in the hip rather than the ankle.
Add a loop band above the knees only once the pelvis stays perfectly still.
From guide to workout
Put this exercise into your week
Tempo turns your plan into guided workouts, keeping reps, work intervals and recovery in one place.
