Weighted Double Clamshell
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Glute Activation
Hip Stability
Injury Prevention
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Mat (optional)
Small Weight Plate
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All Levels
Overview
The Weighted Double Clamshell enhances lateral hip activation by adding external load to a classic glute engagement drill. This movement is excellent for strengthening the glute med and improving pelvic control, especially useful in rehab settings, warm-ups, or as a finisher to burn out the hips.
Muscles Worked
PRIMARY:
Gluteus medius
Gluteus minimus
SECONDARY:
External hip rotators
Core stabilizers
STEP-BY-STEP INSTRUCTIONS
Lie on your side with knees bent, hips stacked, and feet together.
Place a small weight plate on top of the upper leg, near the thigh.
Keep feet together and lift your top knee while keeping hips still—this is your first clamshell.
From that open position, lift your top foot off the bottom foot, creating space between your feet—this is the second clamshell.
Reverse both movements slowly: lower the foot, then bring knees back together.
Perform all reps on one side before switching.
Benefits
Targets glute med and hip rotators for stability
Builds foundational strength for balance and movement efficiency
Great for glute pre-activation or warm-up work
Helps prevent lower back and knee compensation patterns
COACHING CUES
Keep your hips stacked-don’t rock back
Lift from the hip, not the foot
Control both the opening and closing of the movement
Feel the burn in the side of your glute
Notes
The Double Clamshell with Plate isolates and intensifies glute med activation, making it an ideal choice for refining hip stability and improving performance in squats, lunges, and running mechanics. It’s simple, effective, and a sneaky glute burner.