Procaryote
Hip · Mobility

Clamshell (Coquille)

Clamshell, 3 sets, 12 repetitions, hold 2 seconds in abduction

Illustration of the Clamshell (Coquille) exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Hold: 2 seconds in abduction

Description: Lie on your side with hips and knees bent at 90 degrees, feet kept together. Slowly open the top knee upwards while keeping the feet in contact, then hold the abduction position for 2 seconds before gently lowering back down.

Tips: Keep the pelvis stable and avoid tilting or rotating it during the movement. Contract the gluteal muscles to control the opening.

Progression: Gradually increase the number of repetitions or add a resistance band around the knees for more resistance.

At a glance

Goal
Mobility
Level
Beginner
Equipment
none
Starting position
Allongé sur le côté, hanches et genoux pliés, pieds en contact
Clinical goal
Améliorer la mobilité et la stabilité de la hanche
Also known as
Coquille, Ouverture de hanche latérale, Abduction de hanche en décubitus latéral

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.