Exercise Library
Clamshell
Lie on one side with the knees bent to approximately 90 degrees.
Without rolling the body, open the hip to lift the top knee as far as possible and return under control.
Increase difficulty by wrapping a mini band around the knees.
Purpose
The clamshell is a very simple and accessible exercise to strengthen the lateral hip.
Programming
This is a good preparatory exercise for use in a warm-up. 1-3 sets of 10-20 reps are appropriate.
Variations
A mini band can be added around the knees to increase difficulty and effectiveness, but ensure the band tension doesn’t prevent the proper positions and full range of motion.
Without rolling the body, open the hip to lift the top knee as far as possible and return under control.
Increase difficulty by wrapping a mini band around the knees.
Purpose
The clamshell is a very simple and accessible exercise to strengthen the lateral hip.
Programming
This is a good preparatory exercise for use in a warm-up. 1-3 sets of 10-20 reps are appropriate.
Variations
A mini band can be added around the knees to increase difficulty and effectiveness, but ensure the band tension doesn’t prevent the proper positions and full range of motion.
