Clamshell Exercise for Hip Bursitis
beginner
10-15 repetitions per side. 2-3 sets. Resistance band (optional), Yoga matSuitable For
Contraindications
- Avoid if you have sharp lateral hip pain during the movement
Benefits
- Strengthens gluteus medius for hip stability
- Reduces IT band tension that aggravates bursitis
- Improves hip joint alignment during walking
- Prevents recurrence of trochanteric bursitis
The clamshell exercise targets the gluteus medius, a key muscle for hip stability. Weakness in this muscle is a common contributor to trochanteric bursitis, as it leads to increased IT band friction over the bursa.
How to Perform
Lie on your unaffected side with knees bent at a 45-degree angle and hips stacked. Keep your feet together. Slowly lift your top knee while keeping your feet touching, like a clamshell opening. Lower slowly and repeat.
Suitable For
Need Guidance?
Our physiotherapists can show you the proper form and tailor this exercise to your needs.