Modified Clamshell Top Leg Behind
Modified clamshell with the top leg positioned behind that targets the outer glutes and hip stabilizers.
Glutes & HipsBeginnerStrengthAbduction
At a glance
| Muscles worked | Primary: glute medius. Secondary: hips, adductors |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Strength · Abduction |
| Sets & reps | 4 sets × 15 each side |
| Estimated calories burned | ~20 kcal |
| Equipment | None needed |
How to do it
- Lie on your side with the top leg positioned slightly behind the bottom leg.
- Open the top knee while keeping the feet close together.
- Squeeze the outer glute at the top.
- Lower with control.
- Complete 15 reps then switch sides for 4 sets.
Coaching tips
Benefits
Modified clamshell with the top leg positioned behind that targets the outer glutes and hip stabilizers.
Common mistakes
Avoid rotating the pelvis or using momentum.
Make it harder
Add a resistance band or slow the tempo.
Make it easier
Perform a standard clamshell.
Breathing
Exhale as you open, inhale as you close.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 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.