Clamshell
Gym Exercise Card
Equipment
The clamshell exercise strengthens the hip abductors and stabilizes the pelvis. It involves lying on the side with knees bent and lifting the top knee while keeping the feet together, using resistance bands for added difficulty.
How to do it
- Lie on your side with knees bent and feet together.
- Place a resistance band around your thighs just above the knees.
- Keep your feet touching, lift your top knee as high as possible without moving your pelvis.
- Pause briefly at the top, then return the knee to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Muscles worked
Primary Gluteus Medius
Secondary Gluteus Minimus Tensor Fasciae Latae
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