Clamshell

Also known as: Side-Lying Clamshell, Clams, Clam Exercise

StrengthRehabilitationWarm-up

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Body Part: Glutes

Description

A bodyweight hip exercise done lying on your side with your knees bent and feet together. You open the top knee like a clamshell by rotating the thigh outward while your pelvis stays still. The small, controlled movement targets the gluteus medius and the other hip stabilizers.

How to Perform

Lie on your side on the floor and extend your bottom arm along the floor above your head. Rest your head on that arm and place your top hand on the floor in front of your chest.
Bend your hips slightly and your knees to about 90 degrees, with your hips, knees and feet stacked.
Brace your abs lightly to keep your pelvis still.
Keeping your feet together, rotate your top thigh outward and lift the knee as high as you can without your pelvis rolling back.
Pause for a moment at the top.
Lower the knee slowly until it rests on the bottom knee.
Finish all reps on one side, then roll over and repeat on the other side.

What Muscles Work

Primary Muscle:

Tips

Rest your head on your bottom arm and use your top hand on the floor for balance, so your neck and shoulders stay relaxed.
Think of turning the thigh outward in the hip socket. Your feet are the hinge and the knee opens like the top of a shell.
Hold the top position for one or two seconds and feel the work on the side of your hip, not in the front of your thigh.
When learning the movement, lie with your back against a wall so you feel right away if your pelvis starts to roll back.
Breathe out as you open the knee and breathe in as you lower it.
Do the same number of reps on each side, and start with the side that tires sooner.