Double Clamshell
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Glute Activation
Hip Stability
Mobility and Prehab
Floor-Based
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Glute Loop
Mat (optional)
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All Levels
Overview
The Double Clamshell is a variation of the traditional clamshell exercise that adds a coordinated upper and lower leg movement to target the gluteus medius and improve hip control. Performed with a resistance band, this movement is ideal for warm-ups, glute activation, or as a part of a rehab protocol to strengthen the lateral hip and improve pelvic stability.
Muscles Worked
PRIMARY:
Gluteus medius
External hip rotators
SECONDARY:
Gluteus minimus
Core stabilizers
STEP-BY-STEP INSTRUCTIONS
Begin lying on your side with your hips stacked, knees bent at 90 degrees, and a glute loop just above your knees.
Keep your heels together and core braced throughout the movement.
Simultaneously lift your top knee and foot while maintaining a stable pelvis-this is the “double” portion of the clamshell.
Avoid rotating your torso or opening the hips.
Lower both the knee and foot with control back to the starting position.
Complete all reps on one side before switching.
Benefits
Activates and strengthens the gluteus medius
Enhances lateral hip stability
Supports better knee alignment and pelvic control
Useful for injury prevention and movement prep
COACHING CUES
Keep your hips stacked-don’t roll backward
Lift the knee and ankle at the same time for full engagement
Control the descent-don’t let the band pull your leg down
Exhale as you lift for core engagement
Notes
The Double Clamshell is a focused glute activation exercise that strengthens the hip abductors and stabilizers. It’s particularly useful for preparing the body for more dynamic lower-body movements and improving overall hip and pelvic control.