Clamshell

What it is

Lying on your side with the knees bent, you open the top knee like a clamshell while the feet stay together. It strengthens the side glutes and hip rotators. Add a mini band to make it harder.

One side at a time: log each side, and match the reps of your weaker side.

Technique tips

• Lie on your side, knees bent
• Keep the feet together
• Open the top knee without rolling the hips back
• Lower slowly

How to track your progress

Log reps, and add the extra load if you wear a belt or a vest. Straddly counts your bodyweight in the estimated max, so added weight and extra reps both show up as progress, and new records are flagged during the session.