542.8K
SQOne of my favorite exercises for hip stability: the side plank clamshell + a squat (a variation of the DNS star).
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Shout out @muscleandmotion for the amazing anatomy graphics.
@squat_university
#Sideplank Clamshell
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ALConstantly stretching the hip flexor with no improvement?
Maybe you get a pinch in the front of the hip when going into flexion.
Either way, the traditional protocol is to stretch your hip flexor and strengthen your glutes.
With that said, it’s not often a muscle problem…
Want a program that is better at restoring position problems like this?
Check out my Posture Program💪🏻
📸credit to @anatomy.of.motion
@alex.effer
768
2.9K
OV‼️ Clamshells aren’t the enemy.
💯 They’ve just been over-prescribed for so long that they’ve developed a bad reputation.
🦵 But here’s the truth: the clamshell is a great glute med exercise — if you progress and dose it properly.
💢 If regular banded reps feel too easy, don’t ditch the movement.
💡 Level it up.
➡️ Add a side plank hold and perform the clamshell on the top leg. Now you’re challenging hip stability and frontal plane core control.
➡️ Or take it upright. Press your foot into the wall and drive the top knee out like a standing clamshell. More functional. More demand. More carryover.
✅️ Same pattern. Higher requirement.
✅️ Progress your exercises — don’t cancel them.
@ovizdremtan
353.7K
REThe sidelying clamshell exercise is a popular one you might see in physical therapy.
Why? Most of the time it’s aimed at getting your lateral hip stabilizers and rotators to “fire”. While there’s nothing inherently wrong with the standard clam, I find that many patients perform it incorrectly, allowing the TFL to take over as they roll their pelvis towards the ceiling.
One way I like to ensure that the exercise is effective is transferring clients to the wall. This creates an environment where the stance leg is having to maintain a neutral position despite the adduction and internal rotation forces acting upon it.
With this method, I cue clients to maintain a neutral pelvis, keep adequate pressure through the foot on the wall, and focus on the lateral hip muscles of the stance leg working. It’s so tough but so good! 🔥
@rehabwithroni
640.9K
SQThis exercise is 🔥
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Shout out @juliaperfetto for the opening single leg bridge & @muscleandmotion for the amazing anatomy graphics.
@squat_university
703.7K
SQHave hip pain deep in the glute? It may be due to your Piriformis - but there’s not - “one size fits all” method to fix! Some people need more mobility work, others need more strength. And some even have this pain because of a back injury - so testing is key!
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Shout out @muscleandmotion for the amazing anatomy graphics!!
@squat_university
114
MEHave you ever felt your kneecap shift, slide, or feel unstable during stairs, squats, or even walking?
Your kneecap (patella) is not a fixed bone.
It is designed to glide smoothly inside a small groove at the end of your femur every time you bend your knee.
That movement depends on muscle strength, ligament tension, and proper alignment.
When your quadriceps are weak,
when your hips lack control,
or when the ligament that guides your kneecap becomes stretched…
The patella no longer stays centered.
Instead of gliding smoothly, it drifts slightly to the side.
@medicalinsight.official
35.3K
DOYour IT Band is one of the thickest bands of fascia on our body. You’d need more like a steam roller truck to try “deforming” the tissue which I wouldn’t recommend 😅
If you want something to feel different, we have to put in the work to actually create lasting change.
If you’re struggling with stubborn knee pain and want more than just a few exercises for the hips, comment “KNEE GUIDE” below for my free Knee Masterclass where I walk you through the anatomy, diagnoses & research behind the best evidence-based exercises you should be focusing on 👇
@docjenfit
168
MEHave you ever felt your kneecap shift, slide, or feel unstable during stairs, squats, or even walking?
Your kneecap (patella) is not a fixed bone.
It is designed to glide smoothly inside a small groove at the end of your femur every time you bend your knee.
That movement depends on muscle strength, ligament tension, and proper alignment.
When your quadriceps are weak,
when your hips lack control,
or when the ligament that guides your kneecap becomes stretched…
The patella no longer stays centered.
Instead of gliding smoothly, it drifts slightly to the side.
@medicalinsight.official
648
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