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Sidelying Hip External Rotation (Clamshell Exercise)

1. Lie on involved side.

2. Keep shoulders and hips in line with ankles slightly behind the body with the knees bent approximately 90°.

3. Keep feet together while lifting top knee up toward the ceiling.

4. Lower and repeat.

5. Repeat exercise lying on the uninvolved side.

6. Do 3 sets of 10 repetitions, 3 times a day.

7. Special instructions

a. For added resistance, place a band around the knees, start with the least resistance.

Courtesy of Tomah Memorial Hospital, Department of Physical Therapy, Tomah, WI; Elizabeth C.K. Bender, MSPT, ATC, CSCS; and Whitney Gnewikow, DPT, ATC.