Clamshell
About
This exercise stabilizes your pelvis by activating the gluteus medius.
How to Clamshell
Starting Position
1. Lie on your side and bend your knees at about a 90-degree angle.
2. Keep your feet and ankles together.
3. Slightly roll your upper body and pelvis forward so they don't lie back.
Proper Form
1. Keep your feet in place and slowly lift only the upper knee.
2. Fix the position of your hips to prevent the pelvis from tilting backward.
3. Pause for about 1 second at the top, then slowly lower back to the starting position.
4. After the designated number of repetitions, repeat the same on the opposite side.
Breathing Technique
Exhale when you lift your knees and inhale when you lower them.
Precautions
1. Engage your core to prevent your waist and pelvis from moving together.
2. Focus on the stimulation next to your hips rather than raising your knees too high.
3. Concentrate on the feeling of "glute burn" rather than pain.
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