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Clamshells, illustrated in 3 steps
Lie on one side with your knees bent and your feet together.

Hips, Glutes

Clamshells

A simple move for your hips and legs, done on the floor. About 25 seconds each side.

Position
On the floor
Equipment
None
Time
About 25 seconds each side
Works
hips and legs

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How to do clamshells

  1. Set

    Lie on one side with your knees bent and your feet together.

  2. 1

    Keep your feet together and brace your middle.

  3. 2

    Lift your top knee without rolling your hips back.

  4. 3

    Lower your knee with control.

  5. Switch sides and repeat.

Take care. Keep your hips stacked and use a small range.

Gentle movement guidance, not medical advice. Stop if anything hurts.

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Illustration adapted from Everkinetic / Workout Guide by Bryl Lim, shared under CC BY-SA 4.0.