hip focus
Clamshell
Activates glute medius for hip stability.
Key cue: Keep your feet together and your hips stacked; open the knee without rolling back.
Area
hip
Level
beginner
Volume
3 × 12/side
Goal
recovery
How to do it
- 1Lie on your side with your hips and knees bent and your heels together. Rest your head on your lower arm.
- 2Stack your hips directly above each other and gently draw in your lower tummy.
- 3Keeping your feet together, lift your top knee towards the ceiling like a clam opening, without your pelvis rolling backwards.
- 4Lower slowly and repeat 12 times, then swap sides.
Easier and harder versions
- Easier
- Lift the knee only a few centimetres and pause for a moment at the top.
- Harder
- Loop a resistance band round your thighs just above the knees, or hold the top position for 3 seconds.
Helps with
Commonly used for:
Glute medius weaknessHip and knee stabilityEarly hip rehab
Part of these condition plans
Where it fits in the step-by-step plans on our condition pages.
Benefits
- Stabilizes the hip
- Reduces knee-cave on squats
- Protects against low-back pain
Muscles worked
Strengthening. Strengthens your glute medius, glute minimus and deep rotators.
Glute mediusGlute minimusDeep rotators
Form tips
- Rest a hand on your top hip: it should stay still as the knee lifts.
- Stop the lift where your pelvis would start to roll back.
Common mistakes
- Rolling your hips backwards to lift the knee higher.
- Lifting quickly, using momentum.
When to avoid or modify
- Pinching at the side of the hip: make the movement smaller
- Recent hip surgery, unless cleared: check the positions you have been given
- Pain at the front of the pelvis in pregnancy: keep the movement small
If in doubt, check with a qualified physiotherapist before continuing.