Clamshell Exercise

Clamshell Exercise

A classic side-lying drill to build glute med strength and hip control with a low load—excellent early in rehab or as a warm-up before single-leg work.

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Muscles Targeted

Glute med, deep hip external rotators, lateral hip stabilizers.

Key Benefits

  • Builds lateral hip strength without standing balance demands
  • Improves pelvic control that carries over to running mechanics
  • Easy to scale with reps, holds, or a band
  • Great for warm-ups and early-stage strengthening
Small, controlled range beats big motion with pelvis rolling back.

Equipment Needed

No equipment required. Optional mini band for progression.

How to Perform

  1. Lie on your side with hips stacked and knees bent.
  2. Keep feet together and gently open the top knee.
  3. Pause briefly at the top.
  4. Lower with control and repeat.
  5. Keep the pelvis stable and the trunk quiet.

Programming Options

  • 2–4 sets of 12–25 reps per side
  • Option: 10 reps + 10–20 second hold at the end
  • Progression: add a mini band above the knees

Why This Variation Works

It isolates the lateral hip in a supported position, which helps you build capacity without compensations that show up in standing exercises.

When to Use It

Hip stability for runners, knee valgus control, warm-ups, and early strengthening before more demanding single-leg drills.

Related Glute Exercises

For more lateral hip work, check the Glute Exercises category.

Frequently Asked Questions

Why do I feel this in the front of my hip?

You may be flexing the hip or rolling backward. Reduce the range, keep hips stacked, and slow down.

Should I add a band right away?

Not always. Earn clean reps first. Then add a light band if you can keep the same form.

How do I know I’m doing it right?

You should feel it on the side/back of the hip with minimal pelvis movement and no pinching in the front.