What muscles does Clamshell work?

Clamshell primarily targets the Glutes, Adductors, with secondary involvement from the stabilizer muscles. It is a isolation isolation movement.

What is the best rep range for Clamshell?

The typical effective rep range for Clamshell is 15 to 25 reps per set using Resistance Bands.

What are the most common mistakes on Clamshell?

Common form errors on Clamshell include: Rolling pelvis backward during the lift; Rushing reps without pauses. Focus on: Lie on side with knees bent at 90 degrees and feet stacked; Rotate top knee up while keeping feet glued together; Focus tension entirely in upper side glute.

All Exercises

Isolation · Isolation

Clamshell

Targets Glutes, Adductors with an optimal working range of 15–25 reps.

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Primary Muscles

Glutes, Adductors

Typical Rep Range

15–25 reps

Glute Dominant

Equipment Tier

Dumbbells & Bands

Resistance Bands

Movement Profile

Beginner · Bilateral

Plane: Frontal

Coaching Cues & Execution

Focus on these technical checkpoints on every working set of Clamshell:

1 Lie on side with knees bent at 90 degrees and feet stacked
2 Rotate top knee up while keeping feet glued together
3 Focus tension entirely in upper side glute

Common Mistakes to Avoid

Watch for these form breakdowns as fatigue accumulates across sets:

✕ Rolling pelvis backward during the lift
✕ Rushing reps without pauses

Substitutions & Variations

Similar Exercises to Clamshell

Isolation Full Gym Access

Coaching Cues & Execution

Common Mistakes to Avoid

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