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Exercise handout — move better, feel better.
Clamshell
Side-lying hip abductor and external rotator activation. Essential for glute medius strengthening.
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
Home Options
- pillow or cushion
No equipment? Try: Mini-band around knees for added resistance
Dosage
3
Sets
15
Reps / Time
30 sec
Rest
2 up / 1 hold / 2 down
Tempo
Step-by-Step Guide
Set up
- Lie on side with knees bent at 45 degrees
- Head resting on arm or pillow
- Feet stacked together
Step 1 of 4
Keep feet together throughout
Step 2 of 4
Lift top knee toward ceiling
Step 3 of 4
Open as far as possible without rolling back
Step 4 of 4
Lower with control
Breathing
- Exhale as you open
- Inhale as you close
Form Cues
- Keep hips stacked - don't roll back
- Feet stay together
- Move from the hip, not the back
- Feel it in the side of your hip
Common Mistakes to Avoid
- Rolling hips backward
- Lifting feet apart
- Using momentum
- Not enough range of motion
Safety Information
Very safe exercise. Stop if outer hip pain is sharp.
Progressions
Add mini-band, increase holds at top, add ankle weights
Regressions
Smaller range of motion, no band
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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.