glutes·mobility

Side-lying clamshell

Lie on your side with knees bent ~45°, heels together. Open top knee like a clamshell while keeping pelvis stable. Glute-medius activation without any spine or abdominal load — pregnancy-safe through all trimesters.

Secondary muscles

hip flexors
core

Form cues

1Stack hips squarely — no rolling back
2Open only as far as the pelvis stays neutral
3Squeeze the glute at the top for 1 second

Common mistakes

Letting the top hip roll back
Going too fast and losing glute focus