Clams in sidelying - hip external rotation

1. Begin lying on your side, with both knees and ankles bent up together halfway towards your chest.


clams in sidelying - hip ER

2. Keeping your ankles together, and pelvis and lower back still (not rotating backwards), lift your top knee off the bottom one about 15cm.

3. Hold for 2-3seconds and lower back down.

clams in sidelying - hip ER
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