Hip Clam Shell
Expert Advice
Focus on controlled movements and avoid using momentum. Keep your hips stacked to properly engage your glutes.
How-to-do Steps
- Lie on your side with your legs stacked and knees bent at a 45-degree angle.
- Rest your head on your lower arm, and place your top hand on your hip.
- Keeping your feet together, raise your upper knee as high as you can without shifting your hips.
- Pause at the top, then slowly lower your knee back to the starting position.
- Repeat for the desired number of repetitions before switching sides.
Track Hip Clam Shell in FitAI
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Muscles Worked
Hip Clam Shell primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes67%
Secondary
Quads33%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Hip Clam Shell work?
Hip Clam Shell primarily targets the Glutes. Secondary muscles involved include Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Hip Clam Shell?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Hip Clam Shell suitable for beginners?
Yes, Hip Clam Shell is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
