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Hip Strengthening (Clamshells / Side-Lying Hip Abduction)

Draftstrength85%beginner⬤ strong evidence
View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start
sidelying with the bottom leg slightly bent for a base, top leg straight and stacked over the bottom, pelvis vertical, hand on the top hip
End
top leg raised into hip abduction with the heel leading toward the ceiling and the knee tracking in line with the trunk
Range of Motion
hip abduction ~0–30–45° from neutral, controlled lift and lower

How to Perform

Hip abductor and extensor strengthening targeting gluteus medius and maximus. Includes clamshells and side-lying hip abduction. Addresses muscle weakness common in hip OA and improves functional stability for gait and single-leg activities.

Watch on YouTube↗

Opens a YouTube search for “Hip Strengthening (Clamshells / Side-Lying Hip Abduction)”

Equipment:resistance band
Starting position: sidelying

Coaching Cues

  1. 1

    Quiet pelvis, stacked hips — glute med lifts the leg

    (verbal)
  2. 2

    Lift the heel toward the ceiling

    (verbal)
  3. 3

    Aim the top knee out in line with the trunk

    (verbal)
  4. 4

    Hand on the top hip stops it rolling backward

    (tactile)

Evidence-Based Dosing & EMG Data

Recommended Dosing

3×15-20 reps per side, 2-3x/week

Muscles Involved (4)

Primary Movers

Gluteus Medius— Primary hip abductor and pelvic stabilizer

Secondary Movers

Gluteus Maximus— Upper fibers assist abduction; key hip extensor

Lengthened / Stretched

Adductor Group (Longus/Brevis/Magnus)— AUDIT: Side-lying abduction works the abductors; adductors are the passive lengthened antagonist.

Synergists & Assistors

PiriformisSynergist— Assists external rotation in clamshell

Easier Variations ↓

1

Supine Hip Abduction

Lie on back with legs straight. Slide one leg out to the side along the floor. Gravity-eliminated position.

Harder Variations ↑

1

Banded Clamshell

Add a resistance band just above the knees. Increases gluteus medius demand.

2

Standing Hip Abduction with Band

Standing on one leg, abduct the other against a band. Challenges both the moving and stance leg.

3

Side Plank with Hip Abduction

Hold side plank and lift the top leg. Combines core stability with hip abduction.

4

Progress to side-plank-hip-abduction

AUDIT: Progress floor side-lying abduction to a weight-bearing side-plank-with-abduction once lateral trunk endurance allows.

Target Movements (2)

Hip AbductionHip Joint (Coxofemoral)
Hip External RotationHip Joint (Coxofemoral)

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

WalkingStair ClimbingSingle-Leg BalanceFloor Transfers (Sit-to-Floor-to-Stand)Running and Jogging

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Hip OsteoarthritisrehabPatellofemoral (Knee) PainrehabKnee OsteoarthritisrehabRunning Injury Preventionprevention

Research Notes

Evidence: hip abductor and extensor strengthening addresses weakness common in hip OA, improves functional stability [VA 2020, Cibulka 2017]. Targets glut med/max essential for gait and single-leg activities.

Evidence Sources (4)