Sidelying Clamshells

Описание: Starting Position

1. Lie on your side with hips and knees bent to about 45–90 degrees.
2. Stack your hips directly on top of each other.
3. Keep your feet together.
4. Rest your head on your bottom arm.
5. Place your top hand on the floor in front of you for balance.
6. Engage your core gently to keep your pelvis steady.

Movement

7. Keeping your feet together, lift your top knee upward like opening a clamshell.
8. Move only through the hip — do not let your pelvis roll backward.
9. Lift until you feel the outer hip engage (not your lower back).
10. Pause briefly at the top.
11. Slowly lower the knee back down with control.
12. Repeat for the desired reps, then switch sides.

Tempo Focus (Motor Control)
2–3 seconds up
1-second pause
3 seconds down

Control over speed.

Coaching Cues

Think: “Feet stay together, hips stay stacked.”
Small movement is better than big, sloppy movement.
Feel the work in the side of the hip (glute med).
Keep your waist lifted slightly off the floor to avoid collapsing.

-Common Mistakes

Rolling the top hip backward.
Lifting the knee too high and losing alignment.
Using momentum.
Letting the feet separate.

Modifications

Perform without a band first.
Reduce the range of motion.
Place a pillow behind your back to prevent rolling.

Progressions

Add a mini band around the thighs.
Hold 3–5 seconds at the top.
Perform slow eccentric lowers (4–5 seconds down).
Progress to standing clamshell variations.

Why This Is Good for Runners

Strengthens hip external rotators
Supports pelvic stability
Improves knee tracking
Helps reduce IT band irritation and lateral hip pain