Side-Lying Hip Rotation (Clamshell)
Strengthens the deep rotators of the hip.
What it helps
Strengthens the deep rotators of the hip that steady the joint and control the leg.
How to do it
- Lie on your side with knees bent and stacked.
- Keeping your feet together, lift the top knee like a clamshell opening.
- Lower slowly.
Tips
- Keep your hips stacked; don't roll backward.
Commonly done as 2-3 sets of 10-15, daily.
Where this appears in recovery
Side-Lying Hip Rotation (Clamshell) is part of 12 recovery programs, most often at the strength building (months 2–5), strength building (months 1–3) and building comfort (weeks 2–6) stages, among others. Each program shows how it fits alongside the other movements:
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All exercise guides · Condition guides · Recovery education
These are general exercise guides, not a personal prescription. The repetitions and frequency shown are what's commonly used — your own surgeon or therapist may advise something different, and their guidance comes first.