This Clamshell Exercise Variation will Change Your Hips.

Dec 30, 2024

The clamshell might be one of the most popular corrective exercises on the planet. This is good because it’s an effective exercise.

But I often see coaches treat the clamshell as some type of panacea for all hip problems. This used to be me. These days, I know better. I understand when to program clamshells for people and when to not.

Target Muscles in the Clamshell Exercise - Gluteus Medius & Others

Clamshells are often considered a gluteus medius exercise but they are much more than that. The clamshell teaches the hips how to externally rotate. This movement is performed by the gluteus medius but also the glute max, TFL, and other lateral hip muscles.

As I age, I want to move with comfort, ease and most importantly, without pain. This is why I encourage you to worry less about the target muscle and focus more on the target movement.

Clamshell on the Wall Exercise

In both squats and side splits—more complex movements—notice that the feet remain on the floor. These are closed-chain exercises. This is why I recommend you perform the clamshell with your feet on the wall.

This variation of the exercise will translate much better to more common full-body movements that most of you care about.

What if the clamshell exercise hurts?

We need to respect pain but not fear it. Instead of avoiding the clamshell, I recommend you find a way to do it with more comfort.