Hip Exercises

Clamshell Exercise

The clamshell opens the top knee like a shell while you lie on your side with knees bent. It isolates the gluteus medius and deep hip rotators, and is a staple exercise for hip, knee and lower back rehab.

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What it does

Clamshells strengthen the muscles that rotate the hip outwards and control the knee from collapsing inwards.

You will often see it in our programmes for trochanteric bursitis, hip osteoarthritis and total hip replacement, and it features in our knee pain physiotherapy programmes.

How to do it

Lie on your side with hips and knees bent to about 45 degrees and feet together.
Keep your top hip stacked directly over the bottom hip.
Keeping the feet touching, lift the top knee as far as you can without the pelvis rolling back.
Hold 2 seconds, then lower slowly.
Add a resistance band just above the knees to progress.

How much

12 to 15 repetitions each side, 2 to 3 sets, once a day.

Common mistakes

Rolling the pelvis backwards to lift the knee higher.
Rushing.

Stop and check with us if

Lying on the bottom hip is painful.

Medical note

These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.

Frequently asked questions

How high should the knee go?

Only as high as you can without the pelvis moving. That may be quite small.

Clamshells or side leg raises?

Both work the gluteus medius in different positions. We often use both.

Related treatments

Knee

Ready to feel better?

Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.