Standing Clamshell
Standing Clamshell
A standing hip external rotation drill that targets the glute med and improves single-leg stability and knee alignment.
Muscles Targeted
Glute med/min, deep hip rotators, stance-leg stabilizers, trunk stabilizers.
Key Benefits
- Builds lateral hip strength in a functional standing position
- Improves knee alignment (reduces knee collapse patterns)
- Trains pelvic control during single-leg stance
- Easy to scale with band tension and balance support
Equipment Needed
Optional mini band. A wall or support is helpful for balance.
How to Perform the Standing Clamshell
- Stand tall and shift most of your weight to one leg.
- Bend the other knee slightly (foot off the floor or light toe tap).
- Rotate the free knee outward while keeping the pelvis steady.
- Pause briefly, then return with control.
- Repeat, then switch sides.
Programming Options
- 2–3 sets of 8–15 reps per side
- Option: 2-second pause at end-range
- Progress by adding a mini band or reducing hand support
Why This Variation Works
You’re training hip control in the same general position used in gait and running—single-leg stance with the pelvis staying quiet.
When to Use It
Warm-ups, hip stability circuits, and rehab progressions when you want standing lateral hip work without jumping.
Frequently Asked Questions
Should my foot stay on the ground?
Either is fine. Start with a light toe tap for balance, then progress to fully off the floor.
Where should I feel it?
Mostly on the outside/back of the stance hip. If it’s all in the front of the hip, reduce range and slow down.
How do I make it harder?
Add a mini band above the knees and reduce hand support while keeping the pelvis steady.