Side Lying Clamshell
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Bodyweight
HOW TO PERFORM
- Lie on your side with the hips and knees bent and the heels in line with the glutes.
- Rest the head on the lower arm and stack the hips straight up and down.
- Keeping the feet together, open the top knee as far as you can without rolling the hips back.
- Pause at the top, then close the knee slowly.
- Finish the set, then turn over and work the other side.
FORM TIPS
- Keep the hips stacked. Rolling backward to open the knee further takes the work off the side of the hip.
- When twenty slow reps feel easy, loop a band above the knees and log the Band-Only Clamshell instead.
TARGET MUSCLES
Primary
- Glutes
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.