Clamshell Exercise for Hip Bursitis

beginner

10-15 repetitions per side. 2-3 sets. Resistance band (optional), Yoga mat

Suitable For

Bursitis

Contraindications

Avoid if you have sharp lateral hip pain during the movement

Benefits

Strengthens gluteus medius for hip stability
Reduces IT band tension that aggravates bursitis
Improves hip joint alignment during walking
Prevents recurrence of trochanteric bursitis

The clamshell exercise targets the gluteus medius, a key muscle for hip stability. Weakness in this muscle is a common contributor to trochanteric bursitis, as it leads to increased IT band friction over the bursa.

How to Perform

Lie on your unaffected side with knees bent at a 45-degree angle and hips stacked. Keep your feet together. Slowly lift your top knee while keeping your feet touching, like a clamshell opening. Lower slowly and repeat.