How to Do
How to Do Side Lying Hip Abduction, Clamshell
Side lying hip abduction should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the side lying hip abduction.
Beginning
Beginning Side Lying Hip Abduction
1. On an exercise mat, lie down on your side with your legs outstretched and your hips in a parallel line, one on top of the other.
2. Bend your lower arm underneath your head, letting your head to rest fully on your forearm, in line with your vertebrae.
3. Your feet should be perpendicular to your legs and in a neutral position.
Movement
Side Lying Hip Abduction Movement
1. Lie down on your side on the floor. Place your head on your arm and relax. Kneel and bend your legs.
2. Keep your feet together and elevate your top leg high enough to separate your knees. Maintain a stable hip position.
3. Slowly return your leg to its original position.
4. Rep for a total of ten times, or as directed.
5. If instructed, switch sides.
Benefits
Side Lying Hip Abduction Benefits
Reduce the valgus in your knees. Knee valgus is a condition in which the knees cave inward, resulting in a "knock-kneed" appearance.
Muscle activation and performance are improved. The hip abductors are intertwined with the core muscles and are essential for balance and athletic performance.
Reduce the amount of pain.
