Therapeutic exercise
Clamshell
Strengthens the gluteus medius and the external hip rotators. Essential in hip osteoarthritis to reduce the compensatory Trendelenburg pattern during gait.
How to perform
- Starting position. Lie on your side with knees and hips bent at 45°, one on top of the other.
- Step 2. Keep your feet together and contract your abdomen to stabilize the pelvis.
- Step 3. Open the top knee without moving the pelvis, like a clam opening its shell.
- Return. Lower with control and switch sides after completing the set.
When not to perform
- Gluteal pain that increases with the movement
- Recent hip surgery
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Side-Lying Hip Abduction
Strengthens the gluteus medius, a muscle frequently weakened in chronic sciatica. Improves pelvic stability during gait.
Supine Piriformis Stretch
Safely stretches the piriformis, reducing compression of the sciatic nerve by the muscle — a frequent cause of deep gluteal pain with radiation.
Glute Bridge
Strengthens the gluteus maximus and the posterior chain. Reduces the compensatory load on the lumbar musculature — a common pattern in people with gluteal weakness and an anterior pelvic tilt.