Clamshell
Postureeasyrepsno equipment
Lying on the side with hips and knees bent and the feet together, the top knee opens upward like a clamshell while the pelvis stays still; it strengthens the hip abductors and outward rotators that stop the knee collapsing inward (knee valgus).
How to do it
- Lie on your right side, head resting on the lower arm, hips bent about 45 degrees and knees bent, feet together; hips stacked one above the other, top hand on the floor in front.
- Keeping the feet in contact, lift the top knee as high as you can without the pelvis rolling backward.
- Pause 1 second at the top, then lower the knee slowly.
- 10-15 reps, 2-3 sets, then the other side. An early-stage exercise: progress to side-lying hip abduction and standing work.
Muscles worked
glutei