Physiotherapy

Clamshells

A side-lying hip movement that targets the glute medius, a key stabilizer of the pelvis. A staple in hip and knee rehab programs and a smart warm-up before lower-body training.

Media metadata

Provider: Alblooshi Fit atlas photo guide

Thumbnail: Photo guide

Reviewed video attachments can be managed from the admin panel. Alblooshi Fit does not scrape or re-host copyrighted exercise videos.

Suggested use

Sets

Reps

12-15 per side

Rest

30s

Physiotherapy

Beginner

Rehab

Strength

Abduction

Rehab-friendly

Muscles worked

Primary

Glute medius

Secondary

Glutes

Abductors

Equipment

No equipment needed - just your body.

How to do it

Lie on your side with hips and knees bent to about 45 degrees, legs stacked, head resting on your lower arm.
Keep your feet together and your hips stacked vertically — imagine balancing a glass of water on your top hip.
Lift your top knee toward the ceiling like a clamshell opening, without letting your pelvis roll backward.
Pause briefly at the top and feel the muscle at the side of your hip working.
Lower the knee back down with control.
Complete all reps, then switch sides.

Common mistakes

Rolling the pelvis backward to fake a bigger range of motion.
Lifting the feet apart instead of keeping them touching.
Moving fast and using momentum instead of the hip muscle.
Feeling it only in the front of the hip — reset your position and slow down.

Safety first

Keep the range small and controlled; the side of the hip should do the work.
A resistance band above the knees adds challenge only once the movement feels easy and pain-free.
If you are rehabilitating a hip or knee issue, consult a licensed clinician about the right dosage for you.

Who should avoid or modify

Recent hip surgery or hip replacement — movement precautions vary; consult a licensed clinician first.
Sharp groin or lateral hip pain during the lift.
Numbness or tingling down the leg — stop and get assessed.

Not medical advice

Rehab-style movements are general wellness exercises, not treatment. If you are recovering from an injury or surgery, are pregnant, or manage a chronic condition, consult a licensed clinician (physiotherapist or doctor) before performing them. Alblooshi Fit does not diagnose, treat, or cure any condition.