Clam shell / banded clam shell

Flexibility TrainingStrength Training
Written By Elizabeth Wain

Cues:

  • Lying on your side bend your knees so your knees are out in front and your feet line up with your body.

  • Open up your top knee without your hips rolling back, sometimes it is helpful to think about pushing the top hip forward as you open the knee, but keep your core engaged.

  • Before you start to be in a more optimal position gently pull your waist from the floor or place a rolled up towel between your body and floor to create a more neutral spine.

When to use:

Use this drill to strengthen your hip external rotators. This drill is very beginner friendly. This drill can be done as a gym warm-up or as strength training towards the end of your workout.

Pre-requisites:

No pre-req’s, but start without a band and work up to doing 30 bodyweight reps before adding a band. Once resistance is added (the band) work in the 10-15 reps range for 2-3x sets.

Elizabeth Wain