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Exercise handout — move better, feel better.
Clamshell
Side-lying hip strengthening exercise. Targets the glute medius which helps control knee alignment.
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
Dosage
2
Sets
15
Reps / Time
30 sec
Rest
2 sec up / 1 sec hold / 2 sec down
Tempo
Step-by-Step Guide
Set up
- Lie on your side with hips stacked
- Bend your hips about 45 degrees and your knees about 90 degrees
- Rest head on bottom arm or pillow
Step 1 of 4
Keep feet together throughout
Step 2 of 4
Rotate top knee upward toward ceiling
Step 3 of 4
Lift only as far as you can without rotating pelvis
Step 4 of 4
Lower with control
Breathing
- Exhale as you lift
- Inhale as you lower
Form Cues
- Feel it in the side of your hip/glute
- Don't roll hips backward
- Move from the hip, not the pelvis
- Control the lowering phase
Common Mistakes to Avoid
- Rolling hips backward
- Lifting too high (pelvis rotates)
- Moving too quickly
- Separating feet
Safety Information
If outer hip cramps, rest longer between sets. Generally very safe.
Progressions
Add mini-band around thighs
Regressions
Smaller range, lie against wall for feedback
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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.