Clamshell Exercise: How and Why You Should Do It
Get strong hips and bigger glutes with the clamshell exercise. Enjoy the benefits of a stronger, more stable lower body.
Hey there, friend! Are you looking for an exercise that will make your glutes and hips pop, and help you look like a million bucks? Well, let me tell you about the clamshell exercise!
This little beauty is the perfect exercise for toning up your hips and glutes, specifically the gluteus medius muscle. This muscle is super important for stabilizing your hips and pelvis when you're doing any lower body movement, like walking or running. And let's be real, we all want a little extra stability down there, am I right?
So, let's break it down for you:
The clamshell exercise is a simple yet effective movement that targets the muscles in your hips and glutes, specifically the gluteus medius. This muscle plays a crucial role in stabilizing your hips and pelvis when you walk, run, or perform any lower body movement.
Here’s how to perform the clamshell exercise:
Lie on your side with your legs bent at a 90-degree angle and your feet stacked on top of each other.
Place your hand on your hip to ensure that it stays still throughout the movement.
Keeping your feet together, lift your top knee as high as you can without moving your pelvis or letting your feet come apart. Hold for 1-2 seconds.
Slowly lower your knee back down to the starting position.
Repeat for 10-12 reps on one side before switching to the other side.
It’s important to maintain proper form throughout the exercise. Avoid letting your pelvis rotate backward or forward and keep your feet together throughout the movement.
So, why should you do the clamshell exercise? Here are some benefits:
Stronger hips and glutes: The clamshell exercise targets the gluteus medius, a muscle that often goes neglected in traditional lower body exercises. Strengthening this muscle can improve your overall lower body strength and stability.
Better posture: The gluteus medius also plays a role in stabilizing your pelvis and spine. Strengthening it can improve your posture and reduce your risk of lower back pain.
Injury prevention: Weak hips and glutes can contribute to a variety of injuries, including knee pain and IT band syndrome. By strengthening these muscles with the clamshell exercise, you can reduce your risk of injury.
Easy to do anywhere: The clamshell exercise can be done anywhere, with no equipment required. It’s a great exercise to add to your routine if you travel frequently or don’t have access to a gym.
So, make sure you incorporate the clamshell exercise into your workout routine 2-3 times a week for best results. Start with 10-12 reps on each side and gradually increase as you get stronger.
Trust us, your hips and glutes will thank you later!