Clamshell
Gluteus medius activation drill. Key for knee valgus control and pelvic stability.
hip glute exercises Gluteus medius, hip external rotatorsExecution
- 1Side-lying with hips and knees flexed 45-90 deg
- 2Keep feet together and open the top knee
- 3Avoid pelvic rotation
- 43 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
- 1No band -> Band -> Pause at top -> Pulses
Related Patterns
knee valguslateral pelvic tiltgluteal amnesiahip external rotation restrictionhamstring dominance
