Clamshell
Lying on the side with the knees bent and the feet together, open the top knee without rolling the pelvis back.
How to do it
Setup
Lying on one side, knees bent, feet together, head rested.
Steps
- Open the top knee like a shell, feet staying together.
- Pause at the top without the pelvis rolling back.
- Close with control; finish the side, switch.
Common mistakes
Pelvis rolling backward to fake height: the hip stays stacked; small honest range. Feet separating: glued. Racing: slow opens, slower closes.
Breathing
Exhale opening, inhale closing.
