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Exercises

Clamshell

Closest move: Banded lateral walk
Clamshell: lying on the side on the mat, head resting on the lower arm, hips and knees bent about 45 degrees with the feet together, the top knee opened up toward the ceiling like a clamshell while the feet stay touching
GlutesAbductorsCue Feet together; open the top knee, hips stay stacked.
  • 2–3sets
  • 15/sidereps or time
  • 60 srest between sets

How to do it

  1. Lie on your side with hips and knees bent, feet together.
  2. Rest your head on your lower arm and keep your hips stacked.
  3. Keep your feet touching and lift the top knee.
  4. Pause, lower slowly and switch sides after the set.

Common mistakes

  • Rolling the top hip backward.
  • Rushing the lowering phase.
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