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Cable Clamshells
Cable machine clamshell exercise that targets gluteus medius and minimus for hip abduction and external rotation strength; enhances glute activation and hip stability for injury prevention.
About Exercise
Equipment
Single Cable Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes
Secondary Muscles
Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Medius
Abductors
7/10TFL
Glutes
6/10Glute Max
Abs
3/10Programming
Typical Rep Range
12-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Attach ankle strap to low cable pulley. Lie on side with legs bent at 45 degrees, feet together, strap on top leg furthest from machine. Stack hips and brace core.
- Engage core to stabilize pelvis.
- Lift top knee while keeping feet together, rotating hip outward.
- Pause at top and squeeze glutes.
- Lower knee slowly against cable resistance.
- Keep hips stacked throughout.
- Repeat reps, then switch sides.
Coaching Tips
Form Cues
- Hips stacked
- Feet together
- Squeeze glutes
- No hip roll
- Control descent
Breathing
Inhale as you lower the knee; exhale as you lift and squeeze.
Tempo
2-1-2
Range of Motion
Lift knee until thighs are about 45 degrees apart without rolling pelvis; lower to starting position with feet touching.
Safety
Safety Notes
- Start with light resistance
- Monitor for hip pain
- Keep movement controlled
- Avoid if acute hip injury
- Ensure neutral spine
Spotting
No spotting needed; self-monitor form with hand on hip.
Common Mistakes
- Rolling hips backward
- Using momentum
- Arching back
- Lifting too high
- Poor knee alignment
When to Avoid
- Acute hip impingement
- Recent hip surgery
- Severe knee pain
Flexibility Needed
- Adequate hip external rotation
- Ankle dorsiflexion for positioning
Build Up First
- Basic core stability
- Familiarity with side-lying position
Also known as
Cable Clam Shell, Cable Hip Abduction
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