Clamshells

A side-lying hip exercise opening the top knee against gravity to activate the gluteus medius.

How to do it

1. Lie on your side with knees bent and stacked on top of each other.
2. Keep your feet together and hips stacked.
3. Open your top knee toward the ceiling without rotating your hips.
4. Squeeze your outer glute at the top.
5. Lower under control. Complete reps on one side, then switch.

Tips

• Place a hand on your top hip to check for unwanted rolling.
• Keep the movement small and controlled rather than forcing the knee high.
• Rest your head on your lower arm to keep your spine neutral.

Muscles

Primary: Abductors, Glutes (medius)

Secondary: Glutes (max)