Movement That Matters: Clamshell Activate Your Glutes. Stabilize Your Hips. Support Your Future Self

Why This Movement Matters

The clamshell is more than a simple hip exercise — it’s a foundation of graceful strength.

As women move through midlife, our hips, glutes, and pelvic muscles need mindful attention.

Whether you’re walking upstairs, standing up from a chair, or stepping onto a trail-

This movement teaches your body to fire the right muscles at the right time — for life.

It’s not about reps. It’s about reconnection.

“This is the movement that helps me hike, dance, and get up off the floor with confidence.”

—Kim, Sage Stage Founder

Setup Instructions: Starting Position

• Lie on your side with knees bent about 90 degrees in front of you

• Stack hips, knees, and feet

• Rest your bottom arm under your head

• Top arm gently in front of you for support

• Spine and neck long, core lightly engaged

This is your starting point — a place of grounded intention

Phase One: Lift the Top Knee

• Keep feet stacked

• Lift the top knee just a few inches

• Keep hips stable (don’t roll back)

• Control the motion — no rush

Coaching Cues:

✔■ Imagine your pelvis is a bowl of water — don’t spill it

✔■ Pause briefly at the top

✔■ Exhale as you lift

Progressions

Begin with:

• 10 reps per side, 1–2 rounds

Progress to:

• Add a loop band above the knees

• Try longer holds at the top

• Increase reps to 15–20 per side

Repeat mindfully, 2–3x/week

Why It Matters for Daily Life

Clamshells wake up the sleepy glutes — which means better posture, stronger walks,

and fewer hip aches at the end of the day.