Clamshells
Hip
Phase 3
Sets
Reps
3
3
Week: 4-6
Clamshells
Purpose: Strengthen the gluteus medius (side hip) to improve knee/hip alignment and stability.
Equipment: None; optional loop band later.
How to do it:
1) Lie on your side with hips and knees bent about 45 degrees, feet together.
2) Keep your pelvis stacked (don’t roll backward).
3) Keeping feet touching, lift the top knee like opening a clam shell.
4) Pause 1–2 seconds, then lower slowly.
Tips:
- Keep the movement small and controlled—don’t crank the low back.
- You should feel the side of the hip working, not the front of the hip.
Dosage: 3 sets of 12 reps (or seconds/holds if that is how your therapist prescribed it). Rest 30–60 seconds between sets.
Progression:
- Add a loop band above the knees.
- Increase the pause at the top.
Comfort and safety:
Move slowly and stay in a comfortable range. A mild stretch or light muscle fatigue is okay; sharp pain is not.
Stop and contact your care team if you notice increasing swelling, redness, warmth, drainage, fever, or new/worsening numbness/tingling.
Follow any post-op precautions, lifting limits, and motion restrictions given by your surgeon or therapist.