Clamshells

HipPelvis
Written By David Song

CLAMSHELL

This is an active range of motion exercise that utilizes the hip abductors and external rotators. Lie down on your side with both knees bent to roughly 90 degrees. Keep the feet anchored together and raise the top knee up towards the ceiling. Go for maximum range and hold the top position for up to 2 seconds before lowering.

Muscles Involved:

  • Glutes (Gluteus Maximus, Posterior Fibers Gluteus Medius)

  • Piriformis

Related Conditions:

  • Hip Osteoarthritis

  • Hip Labral Tear

  • Total Hip Replacement

  • External Snapping Hip Syndrome

  • Sacroiliac Joint Syndrome

  • Greater Trochanteric Pain Syndrome / Bursitis

  • Glute Amnesia

  • Pseudo Sciatica

  • Gluteal Tendinopathy

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David Song
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