The Clam Exercise
- While lying on your side, keep both knees bent and flex the hips to 30 degrees.
- While keeping your heels touching and pelvis still, open your knees by contracting your glute medius. This is a very slow, small and targeted movement.
- Place your hand on your gluteus medius (just below and behind your hip) to ensure that it is firing during the movement.
- Repeat the movement slowly 10 to 15 times and switch sides.