Movement · Hips & Glutes
The Clam
The Work · Move 2 of 7 · 10–12 each side
Why this one
The clam wakes up the glute medius — the deep hip stabilizer that keeps the pelvis level when you walk, stand, and lift.
How to do it
Bend your knees at a 45-degree angle with your heels together and stacked in line with your spine. Keeping your feet touching and pelvis stable, open your top knee toward the ceiling, then lower it back down.
Keep in mind
Keep your hips strictly stacked — don’t let the pelvis roll back. Lift the underside of your waist gently off the mat.
Every move: lightly lift your pelvic floor — a gentle lift, never a clench — and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →