Pilates · No equipment

Clamshell

Clamshell is a mat pilates exercise for the upper glutes.

Upper glutes

Equipment: No equipment · More pilates exercises

Pilates

How to do it

Lie on your side, knees bent, heels together
Open the top knee without rolling the hips back
Pause at the top and lower slowly; add a band for more

How much to do

What BindTrue’s pilates plans use, by experience:

Beginner: 2 × 12 each side
Some experience: 2 × 15 each side
Experienced: 3 × 20 each side

Watch technique videos on YouTube (opens in a new tab)

Alternatives

Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.

Side-Lying Leg LiftsUpper glutes, glutes · No equipment
Shoulder Bridge with Leg LiftGlutes, hamstrings · No equipment
Wall SitQuads, glutes · No equipment
Wall BridgeGlutes, hamstrings · No equipment
Standing Wall KickbackGlutes · No equipment

Used in these programs

Pilates Core & Tone Legs & glutes: 2 × 15 each side · 3 days a week
28-Day Wall Pilates Wall glutes: 2 × 12 each side · 4 days a week

Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.