Clam Shell
- Reps
- 10–15
How to do it
- 1
Lie on your side with your knees bent at about 90 degrees and your feet stacked together — rest your head on your bottom arm.
- 2
Breathe out as you lift your top knee up toward the ceiling while keeping your feet together — like a clam opening.
- 3
Breathe in as you slowly lower your knee back down.
- 4
Keep your hips stacked and don't let your body roll backward — do all reps, then switch sides.
Where you should feel it: Your outer hip and glute on the top leg.
What your coach says mid-set
- “Lift the top knee, feet together”
- “Lower the knee back slowly”
- “Body stays stacked on its side”
Common mistakes
Rolling backward as the knee opens
Open the knee a shorter way and keep your top hip pointing forward.
Other versions
- Banded Clam Shell
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