A Clam Shell is a hip opening exercise that primarily strengthens the gluteus medius. It is a good exercise to do as part of your warm up routine to activate your glute muscles (a lazy muscle!) before you get going.

Lie on your side on the floor with your head resting on your lower arm and the other hand stabilising yourself. Both legs are bent at 70-80 degrees and stacked on top of one another. Once in position, with your core engaged, lift your upper knee as high as you can whilst ensuring your lower back does not arch. Squeeze your glutes as you lift your knee. Pause very briefly at the top and then lower with control. Repeat this on the same side for the instructed number of repetitions.

Once you have mastered the technique, you can place a mini band around your knees to add some resistance. Remember to control the resistance as you move back down the starting position - don't let the band do that for you!