The clamshell exercise can specifically help to strengthen the gluteus medius, which lays on the outer edge of the buttocks and is responsible for stabilizing your pelvis. Clamshell exercise. This move also … 2. Lift both your upper arm and upper leg to the ceiling at about 90 degrees, keeping hips stacked and core engaged. Be sure that your hips. While the clamshell exercise benefits the hip abductors (the gluteus minimus and gluteus maximus), the reverse clamshell works on hip adduction, which is the inward rotation of the hips. Hip Clamshell Exercise in Hip Flexion EMG studies have shown that the clamshell produces a good amount of gluteus medius and gluteus maximus activity, especially if technique is excellent. Keep your elbow pressed into your side and your lower leg on the ground. Elevate your upper knee as higher as possible without moving the pelvis or hips. Hold at the top for a couple seconds before returning to the start position. Maybe at a 135 degree angle or even more bent than that. Lift the top leg 3 – 4 inches while maintaining that contact of the ankles and ensuring that the HIPS ARE NOT ROTATING. In fact, inadequate hip stabilization can be the underlying cause of many running injuries. Here are some things that you should not do when performing the clamshell exercise: If you’re looking for another exercise that can help you develop some of the smaller muscles in your hips, you can try the reverse clamshell exercise. The piriformis is a deep hip rotational muscle that turns your leg out. Don’t move your lower leg off the floor. Clamshell exercises are a surprisingly effective exercise that can target a fantastic range of muscles in your lower body. Lift your upper foot off of the ground in a slow and controlled manner. Topics deadlifts Butt Exercises hamstrings Quads strength training Leg Exercises Lower Body Exercises. Rest: 60 secs. Strengthening the gluteus medius and gluteus maximus muscles, Strengthening the core and the muscles in the lower back, Activating the glutes before squats, deadlifts, or other heavy lifts, Increasing muscle definition in the lower body. Repeat 10-15 times and then switch sides. Your knees should be bent at a 45-degree angle. Lying leg raises can help you tone your lower abs. The major muscle responsible for lifting up your leg during the lying straight leg raise is the iliopsoas. This exercise has several benefits, including: To perform the clamshell exercise, you do the following:eval(ez_write_tag([[250,250],'elitefeet_com-medrectangle-4','ezslot_7',121,'0','0']));eval(ez_write_tag([[250,250],'elitefeet_com-medrectangle-4','ezslot_8',121,'0','1'])); As you can see, the clamshell is a fairly simple exercise. To up the ante of a regular clamshell rotation, try adding a resistance band. Hold a 3-, 5-, or 8-pound dumbbell in your upper hand, keeping your elbow in at your side. Clamshell. But, people often make some small mistakes while performing the exercise that limits its overall effectiveness. Final words on clamshell exercises! Discover new workout ideas, healthy-eating recipes, makeup looks, skin … The Clamshell Exercise. While the gluteus maximus usually gets all the glory because it’s the biggest of the buttock muscles and impressively the largest muscle in your entire body, the other gluteus muscles are just as important. This website uses cookies to improve your experience. To prevent such injuries, exercises such as the clamshell can create balance between the thighs, glutes, and pelvic floor. It stabilizes your … Similar to performing a crunch or sit up. As a writer and editor, Gaby has written for a variety of health and wellness, outdoors, and travel blogs, news sites, and climbing magazines. It’s when the exercise feels impossible to finish. Loop a mini band just above your knees. This simple low-impact exercise is a good option for anyone looking to improve their muscular strength and stability. Contract your abdominal muscles to stabilize your core. Well, you’re not alone. Try to isolate the glutes. Perform 20 repetitions on every side. But equally important is the gluteus medius muscle, … This core exercise is perfect for adding to your abs routine or including in your daily workout. Do 20 reps on each side. But, what is the clamshell exercise, and what exactly are its benefits? Be sure that your heels, hips, shoulders, and neck are all in alignment. Healthline Media does not provide medical advice, diagnosis, or treatment. The gluteus medius, on the other hand, is a much smaller muscle that’s located directly under the gluteus maximus along the back of your pelvis. Tensor fasciae latae (TFL) of the outer hip, Small parts of the luteus medius and gluteus minimus of the upper butt, Adductor longus, adductor brevis, and adductor magnus muscles of the inner thigh. Pause at the top for a few seconds before returning the top knee to the starting position. Keep your core tight to avoid rolling back and, as you breathe in, lower your leg back to the starting position. Runners can benefit from this hip-strengthening exercise because they’re more likely to be prone to injuries stemming from weak hips. Lie on your side with your elbow under your shoulder and your hips stacked. It sits under your glutes and runs from the base of your spine to your outer hip. Lying 45-Degree Abduction with Band View: Single Leg Squat & Bend View: Dead Lifts with Dumbbells View: Squats with Medicine Ball View: Single Leg Calf Raises on Step View: Hamstring Flexion with Ball View: Lateral Lunges with Dumbbell Curls View: Lunge & Twist with Medicine Ball View: Stationary Lunges with Dumbbell Press View: Single Leg Dumbbell Squats with Ball View All rights reserved. Try these five! Clamshell exercises can help to balance the muscular effort between your inner and outer thighs and your pelvic floor. Reps: 6. Named for the way your legs and hips resemble a clamshell when performing the movement, this exercise will strengthen your hips and thighs while also stabilizing your pelvic muscles and toning your glutes. Lie on one side with knees at a 45-degree angle, legs and hips stacked. This exercise builds strength in your hips, thighs, and glutes. Reverse clamshells are also used to help relieve hip and back pain, particularly in physical therapy patients.eval(ez_write_tag([[336,280],'elitefeet_com-banner-1','ezslot_9',105,'0','0'])); Like the regular clamshell, the reverse clamshell is reasonably straightforward. Keep your thigh muscles tight while you lower your leg. Hi DebbyK – bottom leg. When severe enough, a tight piriformis can cause a stabbing or dull ache in your butt that makes a long car trip miserable. Lie down on your side and bend your knees. Perhaps you’ve never heard of this particular leg and hip strengthening exercise, but it’s one you should consider adding to your workout repertoire. Discover 10 exercises you can perform prior to knee replacement surgery that will strengthen your knee and help you recover faster. Engage your abdominals by pulling your belly button in, as this will help to stabilize your spine and pelvis. Keep the bottom knee on the floor and push… Sets: 3. Lie on your side, with legs stacked and knees bent at a 45-degree angle. How: Hold one kettlebell with both hands … Fire Hydrant. Here’s what you need to do: The Reverse Clamshell Exercise is again quite simple. Be sure your neck is in a neutral position so you don’t strain it. Keep your core engaged! The movement is often also used to help people strengthen their core and lower back muscles. Not to mention, this exercise feels great on tight hips. You should only be rotating from the hips, not the lower back. If your hips rotate or move, try lessening the range of motion. She is currently finishing a master’s degree in outdoor education but in her free time, Gaby loves a strong cup of coffee and searching for the next great adventure. Elite Feet is a participant in the Amazon Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Be sure that your neck, shoulders, hips, and knees are in alignment but that your feet are behind you. Clamshell exercises can help to balance the muscular effort between your inner and outer thighs and your pelvic floor. Hope that helps! Otherwise, you might not get all the benefits that these movements have to offer. (Article Source) How to Do a Basic Clamshell Exercise with Proper Form: 1) Lie on your side, with legs stacked and knees bent at a 45-degree angle What Are The Reverse Clamshell Exercise Benefits? Here are a few to get you started. It helps to reduce pain by strengthening the core and lower back muscles. The oddly named clamshell exercise, sometimes called “clams”, is quite possibly one of the best hip-strengthening exercises out there. When performing either clamshell exercise, be sure that you are slow and methodical with your movements and that you maintain proper spinal alignment. After you elevate the knee, raise the top foot up to be in line with the knee to perform a leg lift. It’s not like a side plank because the hips will be bent forward (flexed). With your hands placed behind your head, simultaneously lift your legs off the floor while also lifting your shoulders off the floor. Notice in the video below that I really emphasize placing your hand along your iliac crest. Try to keep your pelvis (hip bones) level. A professional mountain guide and experienced outdoor educator, Gaby enjoys traveling and exploring the world’s most remote locales. But is it real? EMG studies have found good activation of both the gluteus medius and gluteus maximus muscles during the clamshell. Clamshells are one of the most prescribed exercises for individuals with knee pain. Now simultaneously lift the ball up with your legs and lift your head up with your hands, at this point you should meet in the middle. Pause, and then return your upper leg to the starting position on the ground. The top leg will get worked a bit but the bottom leg will require more torque production as it’s raising more load than the free leg. How to do resistance band leg lifts: Place a resistance band around your ankles and stand with your feet hip-distance apart. Talk about a full-body workout! Place your left hand on your left hip to ensure it doesn’t tilt backward. This exercise is intended to target the hip abductors, specifically the gluteus medius muscle. You can either lift both legs up simultaneously or lift one leg at a time. Lie on your side in traditional clamshell position, with knees bent at a 45-degree angle. This will activate your abdominal muscles and protect your spine. © 2005-2020 Healthline Media a Red Ventures Company. You can revoke your consent any time using the Revoke consent button. Reverse clamshells are one of the many exercises that can help people strengthen these muscles. Tighten your thigh muscle then lift your straight leg no higher than the other knee without allow- ing your knee to bend. Place the band around both legs, just above the knees. Rotate your hip to lift the knee and breathe out. Refer to the illustration and instructions above … Repeat 10 times. Hip strengthening exercises are especially important for runners or anyone who plays sports where running is involved, such as soccer or tennis. By continuing to use this site or by clicking ACCEPT, you are giving your consent for us to set cookies. This will work your abs, hip flexors, and pelvic muscles. Lying side leg lifts / lateral raises / hip abductors / adductors is a gym work out exercise that targets glutes & hip flexors. This is a twist on the regular clamshell, in which you raise your entire top leg, as opposed to just your knee. Last medically reviewed on January 12, 2018. Creating balance in the leg and hip muscles helps to prevent overuse and injury. #8 Kettlebell Pistol Squat. Clamshell Plus Leg Lift In this variation of the Clamshell exercise, perform the movement as usual. Chances are pretty good that your leg day workout features lunges, squats, and perhaps even some leg presses. A long-time favorite of physical therapists, the clamshell exercise is a great (albeit funny-sounding) way to strengthen some of your most crucial leg, hip, and pelvic muscles. But, you’ve probably heard of the gluteus maximus, which is the large muscle in your butt that’s responsible for your ability to extend your hip and thigh. Keeping your bottom leg on the ground this time, lift your top knee up, keeping your feet together. A study published in the Journal of Orthopaedic and Sports Physical Therapy found that the clamshell exercise is one of the best for hip strengthening and helping with injury treatment and prevention. This is because it is widely used and extremely beneficial for a number of physiotherapy treatment protocols. Keep the heels touching each other, and squeeze the glutes to drive the movement. Lie on your right side with pillow placed between the right leg and left leg. Now, take a pause and take the upper leg to the initial position on the floor. Keep your feet in contact with one another as you raise your upper knee as high as you can, without moving the hips or pelvis. Grab a yoga mat and find a flat place to lie down. Benefits extend from…, Walking is great for your health, but how much do you need to walk to aid weight loss? Rest your head on your lower arm. A long-time favorite of physical therapists, the clamshell exercise is a great (albeit funny-sounding) way to strengthen some of your most crucial leg, hip, and pelvic muscles. A lateral pelvic tilt is when one hip is higher than the…, You can reduce your muscle mass by doing the opposite of what you would do to increase muscle mass: Consume fewer calories, use lighter weights and…. You may be familiar with the gluteus maximus, the largest of the buttock muscles. You can do the clamshell exercise almost anywhere, with minimal space and little to no equipment needed for an effective lower body workout. Your knees should maintain their distance from each other throughout the exercise. If you have an anterior pelvic tilt you will notice that the muscles in the front of your thighs are tight and the ones in the back are weak. Repeat 10-15 times until fatigue and then switch sides. Most runners don’t realize that the cause of most foot, ankle, and knee pain originates in the hips! Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Journal of Orthopaedic and Sports Physical Therapy, How to do a basic clamshell exercise with proper form, Clamshell exercise with a resistance band, Core and Hip Exercises to Correct Lordosis Posture, Hip Abductor Exercises to Prevent Injury and Promote Strength, 10 Muscle-Strengthening Exercises to Perform Before a Total Knee Replacement. https://www.healthline.com/health/fitness-exercise/the-clamshell-exercise You can check out more of Gaby's work on her website: What Are The Clamshell Exercise Benefits? Abdominal Bracing Exercises to Take the Strain Off Your Back. Return the foot to its original position and then bring the knee back down to close the shell. The resistance band clamshell is a modified version of the clamshell exercise that targets the outer thighs and glutes and strengthens the hips. This is a good exercise to mix in with your normal workout routine. This article tells you whether you can lose weight by walking 1…. How to Do the Clamshell Exercise With Perfect Form Lie on your right side with your feet and hips stacked, your knees bent 90 degrees, and your head resting on your right arm. Maintain the connection of your feet. Draw your knees in toward your body until your feet are in line with your butt. Keeping your hips stacked vertically on top of each other, hinge at the hip to bring the knee of your top leg up, opening your legs like a clamshell. Do 20 reps on each side. The iliopsoas is one of the hip flexor muscles located at the front of your pelvic bone. During an intense workout, the “pain cave” is the point of physical and mental fatigue. Things To Avoid When Performing The Clamshell Exercise. Here is how…, Abdominal bracing is a technique that can help you protect injury-prone areas like the neck and lower back from straining. Never heard of the gluteus medius? What is a “Pain Cave” and How Do You Power Through It in a Workout or Race? 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