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Hip · Strengthening

Clamshell Exercise for Hip Strengthening

Clamshell, 3 sets, 12 repetitions per side

Illustration of the Clamshell Exercise for Hip Strengthening exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12 per side

Description: Lie on your side with hips and knees bent at approximately 90 degrees, feet aligned and stacked. Keeping the feet in contact, slowly open the top knee upward like a shell, without rolling the pelvis backward. Gently return to the starting position while controlling the movement.

Tips: Ensure the pelvis remains stable and does not tilt backward during the movement. Control the ascent and descent of the knee to maximize strengthening.

Progression: When the exercise becomes easy, increase the number of repetitions or add an elastic band around the knees for more resistance.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none
Starting position
Allongé sur le côté, hanches et genoux fléchis
Clinical goal
Renforcer les muscles de la hanche pour améliorer la stabilité
Also known as
Coquille, Ouverture de hanche latérale, Renforcement abducteurs de la hanche

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.