Clamshell
The Clamshell is an effective exercise for strengthening your hips and glutes. It is a popular choice for improving pelvic stability and preventing lower-limb injuries.
Execution:
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1
Lie on your side with your legs together and your knees slightly bent.
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2
Support your head on your forearm or rest your head on your extended arm.
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3
Keep your hips stable and your upper foot on your lower foot.
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4
Open your upper knee upward as far as possible while keeping your feet together.
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5
Slowly and under control, lower your knee again.
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6
Repeat the movement for the desired number of repetitions, then switch sides.
Benefits:
- Strengthens the glutes and hip abductors.
- Improves hip stability.
- Prevents knee and hip injuries.
- May help reduce lower-back pain.
Common Mistakes:
- ! Rotating the hips during the exercise; keep your hips stacked.
- ! Performing the movement too quickly; focus on a slow and controlled movement.
- ! Lifting the knee too high, causing the hips to move out of position.
Important Muscles:
- Gluteus medius (middle gluteal muscle)
- Gluteus minimus (smallest gluteal muscle)
- Hip abductors
Possible Alternatives:
- Add a resistance band around your thighs just above your knees for extra resistance.
- Perform the exercise with your upper leg extended for a greater challenge.
- Try the clamshell in a side-plank position for an advanced variation that also stabilizes your core.
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