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Lying Clam

The Lying Clam exercise strengthens the external rotators of the hip. Having weak external hip rotator and tight internal hip rotators can lead to an overpronated gait increasing your risk of developing injuries of the lower limb. Patellofemoral pain and iliotibial band (ITB) pain are overuse injuries that will benefit from strengthening the external hip rotators. Strengthening the external hip rotators with activation movements such as lying clams can improve running and walking gait preventing these overuse injuries. Increased Q angles and weak external hip rotators have also been shown to increase your likelyhood of Anterior Cruciate Ligament (ACL) tears, Lying clams and body weight supported external hip rotator exercises should be used as a preventative and rehabilitation exercise for sports involving movement which risk ACL rupture

Combining lying Clams with adductor (groin) and hip flexor stretches along with other glute strengthening exercises (single leg hip raises, swiss ball single leg hip raises, single leg theraband twist, lying leg abductions, side bridge with leg abductions) can help prevent injuries and correct movement patterns related an overpronated internally rotated hip


Technique Tips - Lying Clam

  • Don't rock or swing your body to gain momentum for the movement
  • Focus on using your Glute (bum) muscles to rotate your thigh
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Coogee, Maroubra, Rushcutter's Bay, Queens Park, Centennial Park, Bronte 

Phone: 0401 396 722 

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