Procaryote
Hip · Mobility

Ballistic Clamshell

Ballistic clamshell, 3 sets, 12 repetitions per side

Illustration of the Ballistic Clamshell exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12 per side

Description: Lie on your side with hips aligned and knees slightly bent, feet in contact. Quickly open the top knee outward while keeping the feet together, then return to the initial position in a controlled manner. Ensure the pelvis does not rotate during the movement.

Tips: Keep the abdominal muscles engaged to stabilize the pelvis and avoid forcing the opening beyond your comfortable range. Perform the movement dynamically but controlled to maximize stretching.

Progression: Gradually increase the speed of the movement or add an elastic band around the knees for more resistance as the exercise becomes easier.

At a glance

Goal
Mobility
Level
Intermediate
Equipment
none
Starting position
Lying on the side with hips aligned and knees slightly bent, feet in contact
Clinical goal
Dynamic hip stretching and mobilization
Also known as
Ballistic Clamshell, Dynamic Hip Opening, Lateral Hip Abduction

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.