Hip Stability/Strength – Standing Clamshell

This is a great hip burner working on your single leg stability as well as strength isometrically and actively.

Be sure to give it a try in your next warm-up, mixed into your conditioning, or on its own and let us know what you think.

Get a tight band & get ready to burn those hip stabilizers. Start with the band up around your knees. Bend into a mini squat pushing hips back & feet flat as learn the move. Use any object for balance as needed.

While maintaining good position from stance leg & preventing torso movement, hip rotation, or stance knee inward rotation, lift & externally rotate working leg. Hold at the top 1-2 counts or longer for more burn. Slowly return to start, allowing working leg to tap ground if needed & repeat.

Work this move into a circuit or warm-up, or just try it for some extra hip work whenever. Initially start with lighter band & build up to controlled reps, then feel free to increase resistance & drop into the 8-10 rep range. Increase hold as desired.

Move It Monday will feature a new exercise movement for you weekly, to help improve your safety and performance with dance.
Follow along here or on any of our social media platforms.

Scott DPT
#BeyondCrunchesandPilés

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Group Information and Equipment Guidelines

Review the information below to find out which track is the right one for you. You can also watch this video that walks you through the options.

Once you have chosen your track you can submit the form at the bottom of this page. Select one and only one option, please.

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Group 1:

If you have access to equipment such as free weights, any cardio equipment (rower, stairs, treadmill, bike, etc.), and other things common in a fitness center, “Group 1” is for you!

  • You could also run rather than use cardio equipment
  • Options to include steps, med balls, etc. included, but these are optional

Group 2:

If you’re primarily doing this at home, with resistance bands (though a few small weights can easily be added if you have them), but still can use stairs, bike, run, or have some cardio equipment access, select “Group 2”

Group 3:

Lastly, If you don’t like to run, and don’t have access to any cardio (no stairs, bikes, or lap pools) then the last option is for you! “Group 3”

  • You will still get cardio, but in the form of exercises, you can do in a single room. This option was made specifically for COVID and people who can’t easily get outside.

Group 4:

This program is made specifically for the demands of male dancers, taking into account some extra work for upper body to support partnering, extra stability for the lower back, etc. This option is similar to group 1 in terms of equipment need.

  • If you need a band only option, please consider the co-ed options of group 2 or 3.” If you need a band only option, please consider the co-ed options of group 2 or 3.

No track is better than the other, you will get results regardless. You can find more information about the equipment requirements for each track by scrolling down.

Equipment Guidelines

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