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Clam – Internal and External Rotation

  • HOW: With your knees bent laying on your side, bring them slightly forward. Move your top leg up towards the sky and extend it backwards. While your leg is up in that position, keep your knee bent and stabilized while you rotate your hip internally and externally. Your knee should stay in the exact same place the entire time, with just your foot moving by rotating your hip.
 
  • FEEL: You should feel all the deep muscles in your hip and glutes working.
 
  • COMPENSATION: Donโ€™t roll your body forwards or backwards while rotating your hip.

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