Side Lying Clamshells

Instructions

Place a looped resistance band above the knees.
Lie on your side with your hips and shoulders stacked.
Bend both knees and bring them slightly in front of your body.
Keep your feet together and your head supported.
Lightly engage your core so your pelvis stays steady.
Keeping your feet touching, lift the top knee away from the bottom knee.
Open only as far as you can without rolling your hips backward.
Pause briefly at the top.
Slowly lower the top knee back down with control.
Repeat for the prescribed number of reps, then switch sides.

Common Compensations

Do not roll your pelvis backward as you lift the top knee.
Do not let your feet separate if the exercise is meant to keep them together.
Do not twist your torso to make the motion bigger.
Do not rush the lifting or lowering phase.
Do not tense your neck or shoulders unnecessarily.
Do not force the range if you lose control of the hip position.

Extra Info

You should feel this mostly in the outer hip and glute of the top leg.
You may also feel your core working to help keep your body stable.
The movement is usually small, and that is okay.
The goal is controlled hip rotation, not opening as wide as possible.
You should not feel sharp pain in the hip, knee, or low back.