Knee Clamshell Tap

Setup

Lie on your side with your legs stacked, knees bent at a 90-degree angle. Support your upper body by leaning on the forearm of your lower arm, ensuring your elbow is directly beneath your shoulder. Place your top hand behind your head for stability.

Execution

1. Initiate the movement by lifting your top knee while keeping your feet together.

2. Rotate your top hip externally as you raise the knee as high as comfortable without rotating your torso.

3. Pause briefly at the top of the movement.

4. Slowly lower your top knee back down to the starting position until it taps or returns to rest on your bottom knee.

5. Keep your core engaged and your hips stacked throughout the entire repetition to maintain proper form.

Tips

Focus on using your glutes to drive the lift rather than momentum. Avoid rolling your hips backward during the ascent.