FIXIT is an AI-powered health and fitness tracking app. Log workouts, nutrition, water, and body metrics, analyze your exercise form with AI pose detection, and visualize your progress over time — all in one place.

How does AI form analysis work?

FIXIT uses AI pose detection (TensorFlow MoveNet) to track 17 body keypoints from your camera. It analyzes joint angles, posture, and movement to score your form and flag issues like knee cave or forward lean — instant feedback, no coach required.

What can I track in FIXIT?

Workouts and exercises, food and calories, water intake, body-composition metrics (weight, body fat, InBody results), pain, and progress charts — with 100+ guided exercises.

How much does FIXIT cost?

FIXIT is free to start with core tracking. Basic is $7/month (full exercise library, unlimited sessions, progress charts) and Pro is $15/month (AI form scoring, video recording, 3D visualizations, and programs).

Is my health data private?

Yes. Your health data is stored securely and never sold. You control your account and can export or delete your data at any time.

🦴 Clamshells

Clamshells are a beginner hip exercise that targets the gluteus medius and hip external rotators. Lying on your side, open your knees like a clamshell. Strengthens hip rotators essential for knee stability. They're commonly prescribed during rehabilitation for ACL Reconstruction, IT Band Syndrome, Hip Bursitis, and Low Back Pain. Below is how to perform Clamshells with correct form, plus the benefits, common mistakes, and how many reps to aim for.

HipBeginnerNone3 × 15

Benefits of the Clamshells

Strengthens and activates the gluteus medius and hip external rotators
Improves strength
Improves stability
Supports recovery and rehab for ACL Reconstruction, IT Band Syndrome, Hip Bursitis, and Low Back Pain
Can be done at home with no equipment
Performed side-lying, so it's easy to set up

How to do the Clamshells

Lie on your side with hips and knees bent at 45°
Keep your feet together
Open your top knee as far as comfortable
Keep pelvis still — don't roll backward
Hold 2 seconds, slowly close

How many reps & sets

A common starting point is 3 sets of 15 reps. Progress gradually and stop if you feel sharp pain.

Form tips

Hand on hip to feel for rolling
Add band above knees to progress

Muscles worked

Gluteus medius, Hip external rotators

When to be cautious

Hip replacement precautions

Who should do the Clamshells?

Clamshells are often included in programs for people recovering from ACL Reconstruction, IT Band Syndrome, Hip Bursitis, and Low Back Pain, and for anyone wanting to strengthen the hip. They're rated beginner.

Clamshells — FAQ

What muscles do Clamshells work?

Clamshells primarily target the gluteus medius and hip external rotators.

How many sets and reps of Clamshells should I do?

A common starting point is 3 sets of 15 reps. Progress gradually and stop if you feel sharp pain.

Are Clamshells good for ACL Reconstruction?

Yes — Clamshells are commonly used in rehab for ACL Reconstruction and IT Band Syndrome. Confirm with your clinician before starting, especially if you have pain.

Do I need equipment for Clamshells?

No — Clamshells need no equipment and can be done at home.

When should I avoid Clamshells?

Take care or skip them if you have: hip replacement precautions. When in doubt, check with your physiotherapist.

Track this exercise with AI form scoring

Get FIXIT free — follow guided demos, record your reps, and get instant AI feedback on your form.

Start free →

Related Hip exercises

Banded Clamshells Fire Hydrants Glute Bridge Single Leg Bridge Monster Walks Hip Flexor Stretch