Hip Clam Shell
Description
The hip clam shell is a side-lying glute medius activator. The lifter lies on the side with the knees bent and feet stacked, then lifts the top knee while keeping the feet together. The move isolates the gluteus medius and is a key hip warm-up.
Equipment Required
Hip Clam Shell Instructions
- Lie on your side with the legs stacked.
- Bend the knees to about 90 degrees.
- Stack the feet on top of each other.
- Rest the head on your bottom arm.
- Keep the feet together as you lift the top knee.
- Open the knee like a clam shell to the top.
- Squeeze the glute medius at the top.
- Lower with control. Complete reps and switch sides.
Hip Clam Shell Form & Visual
Hip Clam Shell Benefits
- Activates the glute medius
- Builds hip stability
- Useful warm-up move
- No equipment needed
- Easy to add to any session
- Strong hip activator
Hip Clam Shell Muscles Worked
- Gluteus medius
- Gluteus maximus
- Hip flexors
Hip Clam Shell Variations & Alternatives
- Banded Clam Shell
- Side Lying Leg Raise
- Fire Hydrant
- Glute Bridge
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