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Clamshells 3 internal external rotations side lying

Intermediate30 secondsNo jumping

Muscles worked

Glutes

You need

No equipment

How to do it

  1. Lay on your side with knees bent. 90° angle at hips, knees and feet.
  2. Lift your top leg a few centimeters off of the under leg (15-20cm)
  3. Externally rotate the top knee without dropping your hip back.
  4. Hold for a split second (or as indicated by therapist/trainer) and then internally rotate the knee