The clamshell exercise is known to target key muscles such as the gluteus medius and minimus, along with the tensor fasciae latae and external hip rotators. Executed lying on the side, this move involves lifting the top knee while keeping the bottom leg grounded, mimicking the movement of a clam.
Benefits of clamshell exercise
Improved hip strength and alignment
Potential reduction in hip-related discomfort and injury risk
Step to execute
Lie on your side with legs straight, bending knees at a 90-degree angle.
Support your head with your lower arm and place your hand on your hip.
Keep toes together and raise the top knee as high as possible without pelvic movement.
Slowly return the knee to the starting position.
Variations of clamshell exercise
Clamshell exercise with resistance band: Position the band above the knees, maintaining tension throughout.
How to conduct reverse clamshell exercise?
Lie on your side, stacking legs and extending bottom arm.
Lift top foot towards the ceiling with knees together, then lower.
Practice high clamshell exercise
Lie on your side with hips and shoulders aligned.
Keep knees together and down while lifting feet.
Rotate top knee open, maintaining foot position, then lower.
Incorporating these variations allows for targeted engagement of the hip muscles, enhancing the effectiveness of the exercise routine.
