Strength · Bodyweight · Beginner · ~3 min
Clamshell
Activates the outer hip (glute medius), which helps keep the knee in line during lunges and landings.
▶ How to Do the Clamshell Exercise — Hinge Health (YouTube)
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Prescription2 × 12 reps each side · rest 30 s
EquipmentExercise mat
ImpactLow
FormatSolo
Starting position
Lie on your side, hips and knees bent about 45°, feet together, head supported.
How to do it
- Keep feet together and lift the top knee.
- Do not roll the pelvis backward.
- Lower slowly.
Technique cues
- Small and controlled
- Hips stacked
Common mistakes
- Rolling the pelvis back
- Rushing
Easier
Smaller range.
Harder
Mini band above the knees.
Safety
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.