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Exercise handout — move better, feel better.
Clamshell
Side-lying glute medius exercise essential for SI joint stability. Strengthens the muscles that control pelvic position.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
2
Sets
15
Reps / Time
30 sec
Rest
2 sec up / 2 sec down
Tempo
Step-by-Step Guide
Set up
- Lie on your side with knees bent at 45 degrees
- Keep feet stacked together
- Bottom arm under head, top hand on hip
Step 1 of 5
Keep feet pressed together throughout
Step 2 of 5
Slowly lift top knee toward ceiling
Step 3 of 5
Only go as far as you can without rolling back
Step 4 of 5
Pause briefly at top
Step 5 of 5
Lower with control
Breathing
- Exhale as you lift knee
- Inhale as you lower
Form Cues
- Feet stay glued together
- Don't roll backward
- Feel the burn in outer hip
- Keep movement slow and controlled
Common Mistakes to Avoid
- Rolling hips backward
- Letting feet separate
- Using momentum
- Going too high and losing form
Safety Information
Reduce range if lateral hip pain flares.
Progressions
Add mini-band above knees
Regressions
Smaller range of motion
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.