Clamshell Exercise
The clamshell is a side‑lying, low‑impact exercise that strengthens the gluteus medius, hip abductors, and pelvic stabilizers, all of which are essential for maintaining proper hip alignment and overall lower‑body stability. Strengthening these muscles can help reduce discomfort in the lower back, hips, and knees. To perform the exercise, lie on your side with your hips and knees slightly bent, keep your feet together, and lift your top knee while keeping your pelvis steady, creating a controlled “opening” motion similar to a clamshell. This movement targets muscles that often become weak from prolonged sitting or inefficient movement patterns, making it an effective exercise for improving stability during walking, running, and everyday activities.
How-To:
- Lie on your side with your hips and shoulders aligned, knees bent forward, and feet stacked on top of each other.
- Keeping your feet together, raise your top knee slowly toward the ceiling. Ensure your hips remain stacked and do not roll backward.
- Hold at the top for 5 seconds, then slowly lower the top knee back to the starting position. Aim for 3 sets of 10–15 reps on each side, doing this 2–3 times a week.
*Never do an exercise that causes you pain*