Clamshell

Opening the top knee from side-lying with feet together — targeted activation for the deep glutes that control the knee in running.

Setup

Lie on your side, knees bent about 90 degrees, feet in line with your spine, head resting on your arm.

How to do it

1. Keeping feet touching, lift the top knee like a clam opening.
2. The pelvis stays stacked and still — only the hip rotates.
3. Lift as far as you can WITHOUT rolling backward.
4. Lower slowly; feel the work in the side of the hip.

Common mistakes

• Rolling the pelvis backward to fake a bigger range.
• Rushing — this is a small, precise movement.
• Feeling it in the front of the hip: reset the pelvis position.

Scale it

Easier: Smaller range, no band.

Harder: Add a mini-band around the knees or hold the top for 2 seconds.

Pairs well with