Clamshell
Hips and glutes · Learning · in reps · per side
Why it helps your running
Wakes up the hip rotators, often asleep in runners: your knee stops caving in when fatigue sets in.
- You'll need
- nothing: just your bodyweight
- Tempo
- 1 s down, 1 s up, 1s pause
How to do it
- Lie on your side, knees bent at 90°, feet stacked on top of each other, hips stacked.
- Open your top knee toward the ceiling without lifting your feet, hold a second, close it back.
- Your hips stay still: put a hand on them to feel it.
Common mistakes
- Your hips roll backwards every time you open the knee.
- Your feet come apart.
Strength work, built into your plan.
Your coach picks your movements, their sets and tempo, and slots them into your week — with a guided session, minute by minute.