Procaryote
Hip · Strengthening

Clamshell Isometric

Clamshell isometric, 3 sets, hold for 20 seconds per side

Illustration of the Clamshell Isometric exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 20 seconds per side

Rest: 30 seconds between each set

Description: Lie on your side with hips and knees bent, feet aligned and knees stacked. Keep the top knee lifted upwards while maintaining contact between the feet, without allowing the pelvis to tilt backward. Hold the position by contracting the hip muscles.

Tips: Ensure not to roll the pelvis backward to target the hip muscles correctly. Control the movement and breathe regularly.

Progression: Gradually increase the hold duration up to 30 seconds per side as the exercise becomes easier.

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
Also known as
coquille isométrique, exercice de la coquille, renforcement hanche latérale

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.