Clamshell

hip glute exercises Gluteus medius, hip external rotators

Gluteus medius activation drill. Key for knee valgus control and pelvic stability.

Execution

1. Side-lying with hips and knees flexed 45-90 deg
2. Keep feet together and open the top knee
3. Avoid pelvic rotation
4. 3 sets x 15-20 per side

Cues

• Open like a clamshell
• Keep the pelvis stacked
• Feel the lateral glute

Common Errors

• Posterior pelvic roll
• Excess range with loss of form
• Using momentum

Progressions

• No band -> Band -> Pause at top -> Pulses

Related Patterns

• knee valgus
• lateral pelvic tilt
• gluteal amnesia
• hip external rotation restriction
• hamstring dominance