Side-Lying Clamshell

Lie on your side with your hips stacked, knees bent in front of you at a comfortable angle, feet in line with your spine. Keeping your feet together, open your top knee like a clamshell while your hips stay stacked and still — if your top hip rolls backward as the knee lifts, you've traded glute work for momentum. Squeeze at the top of the movement rather than just tapping it, then lower with control instead of letting the knee drop. Small, controlled range with your hips locked in place beats a big swing that rocks your whole pelvis.