Clamshell
Also called clam, side-lying clam
- Works
- Side of the hip · gluteus medius and minimus
- Needs
- No equipment
Setup
Lie on your side with your knees bent and your heels together. Rest your head on your lower arm. Put a band above your knees if you want more load.
Steps
- Keep your heels together.
- Lift the top knee without rolling your hips back.
- Lower it slowly.
- Do all reps, then turn over.
Breathing
Breathe out as you move. Breathe in as you come back.
Where you feel it
In the side of the top hip, behind the hip bone.
Common mistakes
- Rolling the top hip backward.
- Moving fast.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.