Pelvis rolls backward on the opening
Hip external rotation is limited; QL and trunk rotation compensate.
Overactive muscles
Quadratus lumborumTFL
Corrective work
Foam RollQuadratus lumborum↗StretchQL side-bend stretch↗Pilates · Lower Body
Pilates Clam
Coaching cues
- Lie on your side; hips stacked; knees bent at 45°; feet together
- Keeping the feet together, open the top knee toward the ceiling — like a clamshell
- Pelvis stays completely still — do not rock backward
- Lower under control; repeat for reps then switch sides
Common faults 2
Foot lifts off as the knee opens
Losing the foot connection changes the mechanics and reduces glute med loading.
Overactive muscles
TFLHip external rotators
Corrective work
Foam RollTFL↗Stretch90/90 hip stretch↗