Clamshell

oec:clamshell

A side-lying hip exercise targeting the gluteus medius and external rotators by opening the top knee while keeping the feet together.

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Also called: Side-Lying Clamshell, Clam

How to do it

Lie on your side on the floor or a mat, resting your head comfortably on your bottom arm.
Bend your hips to approximately 45 degrees and your knees to roughly 90 degrees.
Stack your shoulders, hips, knees, and feet vertically perpendicular to the floor.

Engage your core to prevent your pelvis from rocking backward.
Keeping your heels pressed together, raise your top knee as high as you comfortably can using your hip muscles.
Pause for a moment at the top of the movement to emphasize the contraction in the upper glute.
Slowly lower your top knee back down until it touches the resting knee.

Exhale as you raise the knee upward and inhale as you lower it back to the start.

Rolling the pelvis backward during the lift: Place your top hand on your hip bone to monitor pelvis position, and stop raising the knee before the pelvis starts tilting.
Separating the feet during the repetition: Keep your inner heels lightly pressed together throughout the entire range of motion.

This record: CC-BY-SA-4.0.