hip and glute · beginner · mat

Side-Lying Clamshell Isometric (Hand-Resisted)

hip external rotatorsgluteus mediusearly activation

0.0s / 6.6s

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Hip Rotators

10%

Gluteus Medius

10%

Obliques

10%

Glutes

8%

Hip Rotators 10% — deep, not shown on the figure

Sets

1–2

Reps

5 presses each side

Hold

8 sec per press

Rest

15 sec between presses

Day-one activation work — pain-free effort matters more than force. Progress to the moving clamshell when 5×8 sec is easy.