Hip Clam Shell
Gym Exercise Card
Equipment
The Hip Clam Shell exercise targets the hip abductors, particularly the gluteus medius, to improve hip stability and strength. It's useful in reducing the risk of knee and lower back pain by strengthening lateral hip musculature.
How to do it
- Lie on your side with knees bent and feet together.
- Rest your head on the lower arm and keep your hips stacked.
- Lift the top knee upwards while keeping your feet together, engaging the glutes.
- Pause at the top, then slowly lower the knee back down.
- Repeat for the desired number of repetitions, then switch sides.
Muscles worked
Primary Gluteus Medius Gluteus Minimus
Secondary Obliques
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