The glowing area shows where you should feel it working.
Side glutes · ●●● Difficulty 1 of 3
Clamshell
Gluteus medius · deep hip rotators
A gentle, effective side-glute isolation. Ideal on recovery days and for anyone with sensitive knees or back.
Set up
- Lie on your side, hips and knees bent about 45°, feet together.
- Rest your head on your lower arm.
How to do it
- 1Keeping your feet together, lift your top knee as high as you can without rolling your hips back.
- 2Pause at the top and feel the side of your glute working.
- 3Lower slowly.
Form cues
- Hips stacked
- Feet glued together
- Think 'knee to ceiling'
Common mistakes
- Rolling the top hip backward
- Going too fast
Make it work for you
- Easier
- No band, smaller range
- Harder
- Heavier band, 3-second hold
- Bodyweight
- Bodyweight
- Bands
- Mini band above knees
- Dumbbells
- Mini band above knees
- Gym
- Mini band above knees
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For your clamshell
The one thing every home program needs
Fabric booty bands (set of 3)
Comfort for every floor exercise
Thick exercise mat
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More side glutes
Side glutes · Bands+
Banded Lateral Walk
Targets the side glutes that shape the upper-outer hip area (where hip dips are). Perfect as a warm-up or finisher.
How to do itSide glutes · Gym
Hip Abduction Machine
Lean forward slightly to shift the work into the upper glute. Controlled reps with a pause beat heavy, bouncy ones.
How to do it