Clamshell Exercise
beginner
12-15 repetitions, 3 sets each side Yoga mat, Resistance band (optional)Contraindications
- Acute hip injury
- Recent hip surgery (follow surgeon guidelines)
Benefits
- Strengthens hip abductors
- Improves hip stability
- Reduces knee valgus collapse
- Helps with IT band syndrome
- Supports pelvic alignment
The Clamshell exercise targets the gluteus medius, a key hip stabilizer that is often weak in people with hip pain, knee pain, and lower back issues. Strengthening this muscle improves pelvic stability and knee alignment during walking and running.
How to Perform
Lie on your side with your legs stacked and knees bent at a 45-degree angle. Keep your feet together and lift your top knee upward while keeping your pelvis stable. Do not let your hips roll back. Lower slowly. Add a resistance band around your thighs for increased difficulty. Perform 12-15 reps, 3 sets each side.
Strengthen Your Hips Safely
Book a session for personalized hip strengthening guidance.
Need Guidance?
Our physiotherapists can show you the proper form and tailor this exercise to your needs.