Hip Clam Shell Exercise Guide
Exercise Profile
- Target
- Gluteus Medius
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Medius
- Secondary Muscles
- Tensor Fasciae Latae
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 3.7
- Alternate Names
- Hip Abduction Clam, Clam Exercise
How to: Hip Clam Shell
- Lie on your side with your legs stacked and your knees bent at a 90-degree angle.
- Keep your feet touching and lift your upper knee towards the ceiling while keeping your hips stacked.
- Lower the knee back to the starting position slowly and repeat for the desired amount of repetitions.
Common Mistakes
- Allowing the lower back to twist during the lift.
- Lifting the foot instead of the knee while maintaining position.
- Not engaging the core while performing the exercise.
Modifications
- Perform the exercise while seated if lying down is uncomfortable.
- Use a resistance band around the knees for added resistance.
Tips
- Keep your feet stacked on top of each other.
- Focus on using your hips to lift your knee rather than your foot.
- Control the movement to avoid using momentum.
Hip Clam Shell Alternatives
Tags
glutes
hip strength
rehabilitation
abduction
body weight
beginner