Clamshells

Physical Requirements

• Basic side-lying position tolerance
• Ability to maintain neutral spine position
• Sufficient hip mobility to perform controlled rotation

Prior Knowledge

• Understanding of neutral spine position
• Basic body awareness for isolated muscle activation
• Familiarity with proper breathing patterns during exercise

Starting Position

• Lie on your side with legs stacked
• Bend both knees to approximately 45 degrees
• Align hips vertically
• Keep feet together
• Maintain neutral spine position

Movement Pattern

1. Begin with legs stacked and knees bent
2. Keep feet together and engage core
3. Lift top knee while keeping feet connected
4. Open the top leg like a clamshell while maintaining pelvic position
5. Lower the top knee back to starting position with control

Form Cues

• Maintain stacked hip position throughout movement
• Focus on initiating the movement from the hip, not the knee
• Keep feet together throughout the exercise

Beginner:

• Basic clamshell without resistance
• Focus on proper form and controlled movement

Intermediate:

• Add light resistance band above knees
• Increase hold time at top position

Advanced:

• Use stronger resistance bands
• Add pulse movements at top position

Technical Mastery

• Place hand on hip to feel proper muscle activation
• Use mirror or video feedback to check form
• Practice breathing patterns to maintain core stability

Programming Tips

• Perform 2-3 sets of 12-15 repetitions
• Rest 30-60 seconds between sets
• Best performed as part of warm-up or rehabilitation routine
• Incorporate 2-3 times per week for maintenance

Expert Insights

• Quality over quantity - focus on perfect repetitions
• Can be used as a diagnostic tool for hip weakness
• Excellent exercise to activate glutes before larger compound movements