Shopping Basket 0
Human Kinetics Publishers, Inc.


News and Excerpts

News and Excerpts

Externally rotate the hip without extraneous movement using the clam

This is an excerpt from Total Control by The Women’s Health Foundation.

The Clam (Sidelying Hip External Rotation)


To increase awareness of pelvic pyramid stability while strengthening the gluteus medius by externally rotating the hip without extraneous movement.

Starting Position

Equipment: Small ball

Lie on the side with the hips stacked and flexed 45°. The knees should be stacked and flexed to 90°. The heels should line up with the tailbone. Reach the top arm out in front slightly (use a small ball under the hand if available) to maintain a hip-stack position (a-b).


  1. Breathe normally. Energize the pelvic pyramid, then lift the top knee no higher than hip height or the point where the hips remain steady. The inside soles of the feet remain touching (c).
  2. Perform 20 reps × 1 set each side for the first 3 weeks, then × 2 sets each side if time permits (no faster than up for 2 seconds, down for 2 seconds).

Cueing Example

  • "Think of pushing against resistance (like pushing through mud). Think of a tight turn in the hip socket. Do not rock back on the hips - use the pelvic pyramid to stabilize. The activated TVA plays the biggest role in keeping the hips from moving back and forth."
  • Note that the reps should be performed like more of a continuum (less of a pause on direction change) than most other exercises.

Common Mistakes

  • Extraneous movement in the pelvis or lazy belly (lack of TVA engagement), which reduces the effectiveness of the exercise.
  • In order for the gluteus medius to be strengthened, this exercise must be performed correctly; that is, without shifting in the hips.


  • Reduce the number of reps.
  • Reduce the range of motion and pace of the exercise until the participant can stabilize the pelvic pyramid.

Read more from Total Control by The Women’s Health Foundation.

Facebook Reddit LinkedIn Twitter

More excerpts from this book

Subscribe to feed Subscribe to feed
Share Facebook Reddit LinkedIn Twitter


Print Save to favorites

Related Topics

Exercise Prescription, Instruction, and Assessment - OLD - USE FOR PRODUCT SEARCH

Articles and Links

Enhance pelvic position awareness with a segmental bridge
Purpose: To enhance pelvic position awareness while engaging the TVA and to improve spine mobility.
Learn to isolate and contract the pelvic pyramid
TVA activation feels very gentle, more like a subtle tightening, or "cinching," inward of the abdominal wall rather than a forceful contraction.

Get the latest news, special offers, and updates on authors and products. SIGN UP NOW!

Human Kinetics Rewards

About Our Products

Book Excerpts


News and Articles

About Us

Career Opportunities


Business to Business

Author Center

HK Today Newsletter


Exam/Desk Copies

Language rights translation

Association Management

Associate Program

Rights and Permissions




Certifying Organizations

Continuing Education Policies

Connect with Us

YouTube Tumblr Pinterest

Terms & Conditions


Privacy Policy


Safe Harbor