Standing Clamshell
A standing hip external rotation drill that targets the glute med and improves single-leg stability and knee alignment.
EPI video demonstration · Watch on YouTube
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.
Related Glute Exercises
Find more standing hip drills in Glute Exercises.
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.
More exercises in this collection
Explore other videos in Glute Exercises. These movements are related by category, not necessarily direct progressions.
Educational exercise information only. This is not an individualized treatment plan. Modify or stop any exercise that worsens symptoms, and seek appropriate professional guidance when needed.