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.
Músculo principal: glutesmobilityDificuldade: 1/5
Músculos secundários
- hip flexors
- core
Dicas de técnica
- ✓Stack hips squarely — no rolling back
- ✓Open only as far as the pelvis stays neutral
- ✓Squeeze the glute at the top for 1 second
Erros comuns
- ×Letting the top hip roll back
- ×Going too fast and losing glute focus
Tradução em curso — versão inglesa em exibição.