Low Back
Clamshells
Side-lying hip external rotation to wake up the glute medius.
- Glute strength
- Hip stability
Standard dose
- Sets
- 2–3
- Reps / hold
- 12 each side
Watch on YouTubeHow to do it
Follow the steps in order. Move in a comfortable range unless your provider said otherwise.
- Lie on your side with knees bent and heels stacked.
- Keep the pelvis stacked and open the top knee like a clam.
- Do not roll the pelvis backward.
- Lower with control and repeat, then switch sides.