Fysiqal

Isolation · Beginner

Clamshell

Isolation isolation exercise using bodyweight.
Movement pattern
Isolation
Difficulty
Beginner
Equipment
Bodyweight
Mechanics
Isolation
Sides
Unilateral
Main plane
Transverse

Free account. Log your sets of Clamshell and each workout shows your best set by estimated 1RM.

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How to do the Clamshell

Not yet reviewed — the technique guide for this exercise hasn't been signed off, so it isn't published here yet.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Hip external rotationprimary action

    Gluteus maximus (prime mover, high emphasis); Gluteus medius (prime mover, high emphasis); Piriformis (synergist, moderate emphasis); Obturator internus (synergist, low emphasis); Gemellus superior (synergist, low emphasis); Gemellus inferior (synergist, low emphasis); Quadratus femoris (synergist, low emphasis)

  • Hip abductionsecondary action

    Gluteus medius (synergist, moderate emphasis); Gluteus minimus (synergist, low emphasis); Tensor fascia lata (synergist, low emphasis)

Related exercises

From the Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.