The clamshell exercise is not only designed to strengthen your outer glutes — particularly the gluteus medius that helps move the hips outward — but it also gently opens the groin area and stretches along the inner thighs, engaging the adductor muscles as well.
For this movement, I often recommend placing a loop resistance band just above the knees to increase the challenge, although performing it using only bodyweight works perfectly well too. The key is maintaining a modified side plank position. Rest your elbow on the mat and keep your shoulder stacked directly above your forearm for proper support.
From that position, lightly press the forearm into the floor so your body lifts slightly away from the shoulder joint. This prevents unnecessary pressure on the shoulder. Keep your hips, knees, and ankles aligned in a straight stack and slowly open the top knee as far as comfortable while keeping control of the movement.
Moving Figure-4 Stretch
The Figure-4 stretch — often referred to as a modified pigeon pose or the supine 90/90 stretch — is excellent for loosening the glutes while simultaneously opening the hips. Because the movement is performed lying on your mat, it remains gentle on the lower back. For extra comfort, you can place a folded towel or blanket underneath the hips for additional support.
Begin with one foot planted on the mat and the knee bent. As your body relaxes into the stretch, you can lift both legs toward your chest to increase the intensity slightly. If your mobility allows without lifting your shoulders off the floor, place your hands behind the thigh and hold the hamstrings to guide the leg closer toward the body.
Keep your head relaxed on the mat and slightly tuck your chin so your spine stays in a neutral position. Move slowly between the starting and lifted positions, breathing calmly and staying in each posture for at least one breath.
The Routine
Start by performing each exercise for about 30 seconds per side while paying close attention to your breathing. Repeat the full sequence for two to three rounds. As your body gradually releases tension, you can extend the time spent on each movement.
Try to lengthen both your inhale and exhale to around three to four seconds. Allow your breath to expand into the stomach, similar to inflating and deflating a balloon. These beginner-friendly exercises work well when added to an existing mobility routine or can be used as a short warm-up circuit before a workout session.
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If you currently have an injury, medical condition, or are in a pre- or post-natal stage, it is always best to consult a healthcare professional before starting a new exercise routine.
More Ways To Support Healthy Hips
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You may also enjoy exploring other helpful resources such as core exercises trainers recommend before age sixty, simple isometric bodyweight routines designed to fight age-related muscle loss, and real-life experiences from people who have transformed their health through consistent walking habits.
About The Coach
Sam Hopes is a qualified Level-3 personal trainer, a Level-2 Reiki practitioner, and a fitness editor at Tom’s Guide. She is currently completing additional training in Yoga for Athletes and has spent years writing about movement, strength training, and mobility.
Her coaching background includes working with studios such as F45 and Virgin Active, where she led both private sessions and group classes. Today she mainly teaches outdoor bootcamps, kettlebell workouts, and bodyweight training sessions, along with several weekly classes focused on mobility and flexibility.
Sam has also competed in two mixed-doubles Hyrox events in London and the Netherlands, finishing her first doubles race with a time of 1 hour and 11 minutes.
