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Tibialis Anterior Raise (Heel Walking)
Detailed instructions for Tibialis Anterior Raise (Heel Walking) coming soon.
Clamshell
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Strong Evidence
Multiple randomized controlled trials show consistent positive results
15-20 each side
Reps
3
Sets
Daily or every other day
Frequency
8+ weeks in PFP programs
Results In
Beginner
Difficulty
How to Perform
Detailed instructions for Clamshell coming soon.
Evidence Summary
Hip abductor/external rotator strengthening programs (where clamshell is common) improve pain and function in patellofemoral pain. Multiple RCTs support hip-focused programs.
Evidence Type: RCTs
Health Benefits
Part of evidence-based programs for patellofemoral pain. Strengthens hip external rotators and abductors.
Cosmetic Benefits
May help shape outer hip/glute area with progressive loading.
How It Works
Hip ABD/ER strengthening can reduce dynamic valgus/internal rotation patterns during squat/stairs/running.
Contraindications & Safety
'Clamshell alone' ≠ the whole hip program. Best as component of progressive hip strengthening plan.
Goals This Helps
Related Exercises
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Single Leg Balance
Detailed instructions for Single Leg Balance coming soon.
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Calf Raises (Achilles Tendon Loading)
Detailed instructions for Calf Raises (Achilles Tendon Loading) coming soon.
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