Legs & glutes
Clamshell
Opening and closing your knees while lying on your side — targets the hip muscles that keep your knees and pelvis steady.
Beginner Low impact
How to do it
- Lie on your side with your hips and knees bent, heels in line with your bottom.
- Rest your head on your lower arm; place the top hand on your hip.
- Keeping your feet together, lift your top knee as far as you can without rolling your hips back.
- Pause, then lower slowly.
- Complete your reps, then turn over.
Form tips
- Small range with a still pelvis is better than a big range with a rocking pelvis.
- Feel the work deep in the side of your bottom.
Common mistakes
- Rolling the top hip backwards.
- Rushing the lowering.
Easier and harder
Make it easier
Make the movement smaller.
Make it harder
Add a mini loop band just above your knees.
