Hip Clam Shell

Description

How to Do Hip Clam Shell

1. 1
   Setup

   Lie on your side with your body in a straight line, then bend your knees to a 90-degree angle, stacking them directly on top of each other.

2. 2
   Setup

   Rest your head on your bottom arm or a pillow, ensuring your hips are stacked directly on top of each other and not rolled backward.

3. 3

   Keeping your feet together, slowly lift your top knee towards the ceiling, focusing on rotating from your hip joint.

4. 4

   Pause briefly at the top of the movement when you feel a strong contraction in your outer hip and glute.

5. 5

   Slowly and with control, lower your top knee back to the starting position, maintaining tension throughout the descent.

Tips

• Focus on a slow, controlled movement to maximize gluteus medius activation and prevent momentum from taking over the exercise.
• Keep your core gently engaged to help stabilize your torso and prevent your hips from rocking backward during the lift.
• For an increased challenge, place a resistance band just above your knees to add external resistance to the abduction movement.
• Ensure your top hip does not roll backward as you lift your knee; imagine pressing your bottom hip into the floor to maintain stability.

Common Mistakes

• ×Rolling the top hip backward during the lift reduces gluteus medius isolation; keep your hips stacked and stable, only allowing the top knee to move.
• ×Using momentum to swing the leg up quickly diminishes muscle engagement; perform the movement slowly and deliberately to properly activate the target muscles.
• ×Lifting the bottom foot off the ground indicates that your hips are likely rolling backward; ensure your heels remain in contact throughout the entire range of motion.