Clamshell

Body region

• Glutes

Muscles

Main

• Gluteus Medius
• Gluteus Minimus

Helps

• Piriformis
• Superior Gemellus
• Obturator Internus
• Inferior Gemellus
• Quadratus Femoris

Holds

• Quadratus Lumborum
• External Oblique

Technique

1. Lie on your side with the hips bent to about 45 degrees and the knees to about 90, legs stacked.
2. Rest your head on the lower arm and keep the feet together.
3. Rotate the top knee up as far as you can without rolling the pelvis back.
4. Pause, then lower the knee slowly.

Cues

• Keep the top hip stacked directly over the bottom one.
• Add a small band above the knees once bodyweight is easy.

Common mistakes

• Rolling the hips backward to lift the knee higher.
• Separating the feet.
• Rushing through the reps.

Alternatives

• Side-Lying Hip Abduction
• Hip Abduction Machine
• Reverse Clamshell