Modified Clamshell to Straight Leg Kickback
Combines a clamshell with a kickback for complete glute activation.
Glutes & HipsBeginnerStrengthAbduction
At a glance
| Muscles worked | Primary: glutes. Secondary: hips |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Strength · Abduction |
| Sets & reps | 3 sets × 10-12 each side |
| Estimated calories burned | ~4 kcal |
| Equipment | None needed |
How to do it
- Lie on your side in a modified clamshell position.
- Open the top knee (clamshell), then extend the leg into a kickback.
- Squeeze the glute at the end range.
- Return with control.
- Complete reps then switch sides.
Coaching tips
Benefits
Combines a clamshell with a kickback for complete glute activation.
Common mistakes
Avoid rotating the hips or using momentum.
Make it harder
Add a resistance band or slow the tempo.
Make it easier
Perform the movements separately.
Breathing
Exhale on the raise and kickback, inhale on the return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 4 sets × 15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.