Clamshells are a favorite of Stokes. They require you to rotate your leg outward, which is done by the gluteus maximus and lots of other little stabilizer muscles.
- Lie on your left side with one leg stacked on top of the other and your knees bent at a 90-degree angle, feet in line with your hips. Rest your head on your arm on the floor, or prop your head up with your left hand.
- Engage your core to lift the left side of your waist so you're not sinking into the ground.
- Keeping your feet touching, raise your right knee as high as you can. Try not to shift your hips or pelvis, and keep your lower leg on the floor.
- Pause for one count, then return your upper leg to the starting position.
- Do 20 reps, then repeat on the other side. Do two sets.
