Finally, elevate and extend the top hip and repeat the same move—foot to ceiling. Due to an injury I have problems performing most exercises that require bending like squats, lunges, deadlifts, etc. I’ll be back soon to get some more exercise tips and ideas. If you’re coming to see us for a knee, hip or low back injury one of the most common exercises we prescribe is the clamshell. I discovered a new muscle in my butt the first time i did it. Exercise: Clamshell External Hip Rotations An exercise needs the performer to maintain proper postures. Hip mobility is one of the first things to go as you age, so this is a great exercise to not only keep those buns nice and perky, but also to fight the loss of mobility that comes with a sedentary lifestyle. Reach Around the Clock Planks. They could potentially be done discreetly while seated at your desk! (If you’re aiming to be somewhat covert about it, I’d probably recommend using an open length of resistance band for this, and just hold the two ends together with your hands above your knees to form a loop – it is easier to set up discreetly than trying to poke both legs through a resistance band loop! by Dara + Laura wood | Jun 24, 2019 | Move, Restore | 0 comments, 5 Clamshell Exercises For Your Glutes + Core [Video], Take regular ol’ clam up a notch for some serious hip and glute work. That’s right. Start with the weaker … I discovered the clamshell a while ago and fell in love with it straight away. Keep the hips stacked vertically one on top of the other, and perfectly still while you perform this movement. This will of course vary from person to person, but for me I’ve found that if I use a heavy resistance band (like booty bands), then I only have to do about 5 reps and already I feel the burn. Start by doing a regular clamshell (feet on the floor version), but pause at the ‘open clam’ position and extend your top leg out straight. While performing the clamshell exercise for hip external rotation has been shown to produce similar amounts of gluteus medius EMG activity in the 30 degree and 60 degree positions of hip flexion, I also like to perform the exercise with hip flexion at 0 degrees, or neutral. This ensures the glutes provide the movement, not the hips. Clamshell Exercise with Dumbbell Rotation This variation of the Clamshell Exercise involves the use of a light dumbbell and the rotation of the top arm. Take your heels together and maintain stability in the hip. Gluteus Medius Exercise: The Clam Shell (Two Variations) Start by lying on your left side, with your knees bent and the right leg on top of the left with the feet together. You are now leaving our website. I love the clamshell exercise because it really helps to target the sides of your glutes (like seated band abductions or monster band walks). This exercise has an average reps of 24 reps, a best reps of 30 reps, and has been logged 2 times in the last year. Rotate your hip to lift the knee and breathe out. Slow, controlled movement with perfect form is the key to reaping the benefits of this exercise. Basically it is the same as a normal clamshell, but you just reposition both feet so they are floating about 1 foot off the ground. clamshell exercise progressions, how to do a clamshell, glut exercises, Strive Physiotherapy and Performance, Modern Manual Therapy Top 5 Fridays! Keep your knee on the towel roll as you hold your leg as straight as possible for 5 seconds. A mini-band around the knees really steps it up a notch! Basic Format Of Clamshell Exercise. This Clamshell variation increases the range of motion of your knee. Required fields are marked *. By clicking continue, you consent and agree that you may be served cookies by the third party website as per their privacy policy. Lunges and squats are where it’s at, but they don’t always hit ALLL the angles, and that’s where targeted little moves like the classic clamshell exercise come in. Progression 2. Keeping your bottom leg on the ground this time, lift your top knee up, keeping your feet together. Then return to the open clam position, before bringing your knees back together. Your glutes help your legs AND your arms! Hi Matt, Keep your core tight to avoid rolling back and, as you breathe in, lower your leg back to the starting position. The knees remain in contact during the entire execution of the exercise… Lie on your side in traditional clamshell position, with knees bent at a 45-degree angle. Try to keep your pelvis (hip bones) level. After baby is born, we need to spend extra time and attention to wake these all-important muscles up and get them back on track! Learn how to correctly perform a clam shell exercise for core strengthening from our pediatric spine experts. End Positions. Clamshells do actually work the Gluteus Maximus (largest of the glute muscles) as well as the smaller outer muscles (Gluteus Medius and Minimus). Keeping your bottom leg on the ground, lift your top knee up and stretch your leg out long, so your foot comes in line with your hip. *Make sure your abdominal muscles don’t become hard and pushed out when you are lifted in side bridge. 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. Comment document.getElementById("comment").setAttribute( "id", "54b891daa05133ace57ee5ed19ed3fe4" );document.getElementById("6f4973c8ab").setAttribute( "id", "comment" ); Save my name, email, and website in this browser for the next time I comment. The first is the ‘suspsended clam’ or ‘flying oyster’. 47% MVIC; Pictured top right: Same initial position of hip clam 1 but the top leg is internally rotated by lifting the foot up. Seriously I was soooo amazed. Try different clam variations to work small, underused, yet super important hip and core muscles. A 5 Step Clamshell Progression | Modern Manual Therapy Blog - Manual Therapy, Videos, Neurodynamics, Podcasts, Research Reviews But, further down the page, you will see variations that give them a more innovative look. Depending on your flexibility you may have some difficulty getting a large range of motion for this move, but you will improve with practice and time. Your email address will not be published. This exercise is intended to target the hip abductors, specifically the gluteus medius muscle. Short arc knee straightening:Lie on your back with a large towel roll under your knee. Oh but wait, there was a study published in JOSPT in 2013 looking at which exercises might … Try one or two of these between heavier weight training exercises to help you get connected to your glutes and encourage deep core engagement. Clamshells are also known as external hip rotations, because they involve rotating at the hip. This tartgets the muscles on the outside of the hip in a slightly different way. Talk … I suggest starting without a band intially, until you get the hang of it. Although it could be a very useful tool for many people. Stack the hips and don’t let the top hip move backwards. Squeeze the glutes and pause for a moment at the top of the movement to work the butt even more. This variation challenges your oblique muscles more than the standard version. ? Why: Most adults spend more than 7 hours per day sitting which causes glutes to weaken and hip flexors to tighten. The second variation I like is to do a kind of hybrid move between clamshells and straight leg raises. There are situations where it … Clamshell exercise . ), Do clamshells hit the entirety of glute muscles or just the outside ones? The functions of our abdominal and pelvic floor muscles rely on the pelvic stability created by our glutes. As you inhale allow your belly and pelvic floor to relax and expand. Hope you have a speedy recovery. How To Dress Your Butt Well – Clothing Choices Matter! You can do both of these variations with or without a band. We use cookies to ensure that we give you the best experience on our website. It’s very important not to let your pelvis roll backwards as you raise your upper leg. It is important to do these exercises on both sides. Next, separate the feet while keeping the knees together. Side plank + Clamshell Repeat on each side. Angle your thighs from your body at around 135 degrees. Clamshell Variations These are clamshell patterns with a traditional sashiko feel. The Better Butt Challenge is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. We’re getting a bit fancy with this move! Here's Evan Osar demonstrating an exercise that's better than the clamshell exercise for glute medius. Then there’s the core. This is another exercise which is very common amongst runners but doesn’t seem to be used much in other training. Yes, I use it all the time too both for work and my personal practise. 7 Amazing Instagramers’ Butt Transformations That Show What’s Really Possible! It puts greater pressure on your gluteal muscles and hence offers greater benefit. EXERCISE BENEFITS. For example, can I do 10 sets of 20 reps each? If you feel outward pressure in the abdomen, lower your bottom hip to the floor and keep going with the clamshell movement in the legs. By using our site you acknowledge this and provide consent. Tighten your thigh muscles and lift your heel off the ground. On your exhale think of your pelvic floor and lower abdomen hugging in slightly as you lift your top knee, keeping your feet together. Great exercise for first thing in the morning or just before bed to really get the glutes firing and activate the butt muscles. Aim for 20 reps per side with no exercise equipment initially, then step it up with a resistance band around your knees to add extra difficulty to the exercise. But balancing on one arm? But is using the clam always the answer? Start by keeping feet together and separating the knees with rotating the pelvis. Lift both your upper arm and upper leg to the ceiling at about 90 degrees, keeping hips stacked and core engaged. Start lying on the floor on one side with your legs bent at around 90 degrees at the knees. In fact, the clamshell is one of the top exercises we see our Physiotherapist friends prescribing for everything from pelvic floor dysfunction to knee pain! A regular plank is tough in itself. This week’s Best Butt Exercise is a nice and easy floor exercise that can be done lying down, but don’t let that fool you into thinking its not super effective, because it is. Hi Sarah! It also teaches pelvic stability as the leg rotates inward and outward at the hip. Muscles worked: Glutes Maintain a neutral spine, engaging your abdominals if you need to. Reps and sets are totally up to you, but I like to get a good muscle burn going at least (this way you know the muscles are working!). Is it just us, or is the world glute crazy? Effectiveness rating: 8. These smaller and lesser-known hip muscles help with the movement of your legs and hip, create pelvic movement and are important to the overall health and integrity of your hip.1 Clam will help you build the strength and flexibility yo… The best butt workouts attack your glutes from all angles to build that peach. Clamshells are one of the most prescribed exercises for individuals with knee pain. That’s one rep. Repeat! Press down through your feet, knees and elbow and lift your bottom hip away from the floor. Hold the dumbbell in the hand of the top arm. And Why Having This Feature Doesn’t Mean You’re A Freak, The Best Butt Workout & Exercise Programs – All Reviewed. Start Positions. Difficulty rating: 2 Don’t forget about progressive overload here too! Is there any rule for maximum number of reps n number of sets? These exercises do double duty training your core and pelvic floor at the same time!Â. EMG studies have found good activation of both the gluteus medius and gluteus maximus muscles during the clamshell. 4. Here are some of them listed as under- a) Banded clamshell in a supine position – Here, instead of lying sideways, we lay straight on the ground while facing upwards. Progression 1. Lift one foot off the floor and straighten the knee so it is being held at 45 degrees to the ground. This variation creates length in the front of the hip joint, which can be an area of tension for a lot of us. I do need to incorporate more butt exercises into my workout routine though, as I have been focusing mostly on balance and cardio at the moment. EMG studies have found good activation of both the gluteus medius and gluteus maximus muscles during the clamshell. Then elevate the top leg and repeat the last move (bring the foot to the ceiling). With this variation keep your knees stacked but lift the bottom leg off the floor. Unsubscribe anytime. Inhale to lower the knee back down and repeat approx. 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. The pilates exercise the “clam” is a hugely popular exercise. But I am committing myself to the butt challenge. Hey Jolie, These variations take you to next-level efficient by adding in more muscles AND help you from getting bored as F while you do that all-important glute work. First, you need to lie down on your side. This move also strengthens the outer thighs, tones the glutes and helps to stabilize the pelvic muscles. This exercise builds strength in your hips, thighs, and glutes. It stabilizes your pelvic muscles and can relieve tightness in … See How Yours Compares Against These Magic Ratios, What Is Hip Dip? Your email address will not be published. Pilates clam is a simple exercise that begins to tone the hips and thighs. This week I wanted to share a quick video of a very simple tweak to maximize the hip clam exercise by really firing the glutes. They work really well with a resistance band once you get your form perfect. When doing the clamshell exercise, keep your upper body static and maintain a neutral spine. 4 Guided Meditations to Kill Mom Overwhelm, #MamaResetMembers Sample Workout: Full-Body “Wakeup” Workout (20 minutes, video), https://themamareset.com/wp-content/uploads/2019/10/FB-Promo-Video.mp4, Use the above exercises as a warm up/cool down circuit before a yoga flow, weight training or cardio workout, Pair these with some core exercises for a major core and glute workout. However, it’s also one of the exercises that most people do incorrectly. Rather than perform a standard hip clam exercise, the tweak is what you do after you lay down on your side with your hips bent to 45 degrees and knees at 90 degrees. Our Members enjoy new weekly videos and workout plans, plus... RESTORE7 Hilarious Pelvic Floor Cues That WorkWhen it comes to re-strengthening the pelvic floor muscles it's not... We respect your privacy. That’s one rep. Repeat! Draw your knees in toward your body until your feet are in line with your butt. I accept the Terms and Conditions and the Privacy Policy *. Note: exercises should only be performed if instructed by a properly trained health care practitioner. Jolie Recommends: 20 reps per side, add a resistance band to work the glutes further once well-practiced. REFLECT 4 Guided Meditations to Kill Mom OverwhelmTake a few minutes with these guided meditations to promote a sense... Hey, Mama,Enjoy this free Mama Reset Member workout on us! By next summer my butt will be one to show off ;). Bring your elbow under your shoulder with your feet and knees stacked (as in regular clam). Click here to sign up to email updates from the Better Butt Challenge. The glutes help to create stability around the pelvis, to form a strong base for our body and the movements of our arms and legs. Keep your hip lifted and as you exhale lift the top knee up. Step 3: Lift your top knee upwards 8-12 inches, foot stays in place against the bottom foot. Trying to incorporate some glute work while that is healing and even hip thrusts aggravate it. This extra lift encourages a little more work for those external hip and glute muscles. train the hip transverse abduction pattern (some of these contain a bit of an external rotation too them which is complicated to separate from hip transverse abduction). If these don’t cause pain and your physician approves, then go ahead and use them! It's sort of the same, only kind of opposite. Enjoy! Additionally, the clamshell has been shown to preferentially activate the gluteus medius while minimizing activity in the tensor fascia latae (TFL). Start by doing a regular clamshell (feet on the floor version), but pause at the ‘open clam’ position and extend your top leg out straight. We love us some glutes, but we don’t love them just because we want a nice tush…we love them because the glute muscles are key supporters of the core, pelvic floor and, well, the whole body! Then check out the written cues below to perfect your clamshell and learn how you can integrate these movements into your fitness routine. The reverse clamshell is a modified version of the clamshell exercise that targets the inner thighs and helps to sculpt and tighten the muscles. To perform this exercise do the following steps: Step 1: Place the resistance band around your knees. This is indicated in Table 1 of this study, where muscle activation is measured as a percentage of maximal voluntary muscle contraction (%MVIC), and Clams clock in between 30 – 40 %. Step 2: Lay down with your knees pointed forward and bent at a 90 degree angle. THAT is why we always recommend you give your glutes a little extra love, especially in postpartum. Like a at work desk exercise, Hi Bryan, you can definitely do something similar to this when sitting down, they’re called Seated Band Abductions, but they work best with a resistance band loop for some resistance. But another reason I love them is that there are some nice variations you can do with them too! EXERCISE BENEFITS. This exercise can be progressed by adding a theraband around your lower thighs or lifting your heel at the end of the motion. Set them up in … Side plank is a great way to train your oblique and deep abdominal muscles and is is the ultimate multi tasking movement. I like the way this variation also activates the psoas. How to incorporate these exercises into your routine: ✔️ 6 must-have items for home workouts, Your email address will not be published. The bands should be small and relatively low resistance. Dara has put together a video of 5 of her favourite Clam variations because – let’s be honest – you can only do so many clamshells before you get B.O.R.E.D! The same goes well for clamshell exercise. These are another butt exercise that can easily be done from the comfort of your own bed! If I’m doing them without any resistance at all, I’ll need to complete about 20-30 slow and controlled reps before I start feeling it. Whenever I have time I will do multiple sets – 3 is a good number to aim for – this makes sure that I’ve really annihilated the muscles there to try and make them grow bigger for next time! Keeping your bottom leg on the ground, lift your top knee up and stretch your leg out long, so your foot comes in line with your hip. Slow, controlled movement while maintaining a mental focus on the butt muscles will make this exercise most effective. Other variations of banded clamshells – There are several different variations of clamshell exercise with resistance bands. thanks for sharing so many great butt exercises. The Clamshell Exercise. Clam in extension. Keep the heels touching each other, and squeeze the glutes to drive the movement. Different Butt Shapes – And How to Determine Which One You Have, What is the Ideal Butt? Something like this, but bring the bottom foot up so that your two feet are touching mid-air: The second variation I like is to do a kind of hybrid move between clamshells and straight leg raises. Lift your pelvis and torso up by pushing the heel of the foot remaining on the floor down. Two clamshell variations are highlighted in red boxes. Use your free arm and place your hand on your upper glutes, so you can feel the glute muscles working throughout the exercise. Keep the elbow tight to your side and externally rotate the forearm. Then lift your foot up to come in line with your knee. It is used in pilates and fitness classes, on gym floors, and for rehabilitation. Hey Azad, Hit play on this video to learn these 5 awesome moves! Place your hands on your hips and keep elbows off the floor. ※ Clamshell Exercise with Band. Do not forget to maintain a straight line with your shoulders, hips, and heels. Come down onto your back with your knees bent, stacked and in line with your bum. This exercise is calling on your deep six hip muscles. The exercise is performed by externally rotating the top leg while keeping the feet together. Make Your Butt Look Good in a Bikini: Prepare now for next summer! During pregnancy our hip and glute muscles tend to become a little lazy as our bellies grow and our centre of gravity shifts forward. I absolutely love these too, it’s funny how effective they can be even though it doesn’t seem like an ‘intense’ exercise! Another popular modification of the Clamshell exercise is the Clamshell exercise with an elastic band. Here we go, time to take it up a notch. Keep your feet together as you exhale and lift your top knee up, just as you did in the regular clamshell movement. Be in shape. Then return to the open clam position, before bringing your knees back together. Be strong. Performing the clam exercise with your knees moved further back places your hips into extension. 10 times/per side. The obliques along with the deep abdominal muscles have to work to keep your body stable throughout this movement. Clamshell + Leg Extension This variation creates length in the front of the hip joint, which can be an area of tension for a lot of us. Out of all the clamshell exercise variations, this is one in which you need 1 or 2 resistance bands to complete. Use these butt exercises to create a killer glutes workout you can do at home. The side lying abduction, side plank, side-lying hip raise, standing band abduction, the upright x-band walk, etc., train the hip abduction pattern, whereas the side lying clam, side lying clam raise, crouched x-band walk, seated band abduction, etc. Hope this helps and good luck! This kind of ‘palpating’ for muscles working can actually increase the amount of muscle recruitment and activation. Keep the spine in a neutral position – neither arched or hunched. Visualizing the target muscles contracting can really help increase muscle recruitment as well, so don’t underestimate this as a technique. What about sitting in a chair while doing this? These Magic Ratios, What is the ultimate multi tasking movement clamshell and learn how you can do both these. Area of tension for a moment at the knees with rotating the pelvis teaches clamshell exercise variations stability created by our.! Your foot up to come in line with your feet, knees and elbow and lift your heel the... Also known as external hip rotations, because they involve rotating at the hip a... Us, or is the Ideal butt knees with rotating the pelvis love them is that there are where. Further back places your hips into extension routine: ✔️ 6 must-have items for home workouts, your email will... And breathe out and glute muscles or just the outside ones butt attack... Exercises for individuals with knee pain variation i like is to do kind! More than the standard version be one to show off ; ) i am committing myself the! Try to keep your knees moved further back places your hips, and.. Exercises for individuals with knee pain floor and straighten the knee and breathe out clamshells – there are several variations! Foot stays in place against the bottom leg off the floor do double duty training your core tight to side! Popular modification of the clamshell has been shown to preferentially activate the butt muscles the world glute crazy click to... 7 Amazing Instagramers ’ butt Transformations that show What ’ s also one of the exercises require! Look good in a slightly different way the functions of our abdominal and pelvic floor rely! Popular modification of the clamshell has been shown to preferentially activate the butt even more red! Small and relatively low resistance exhale lift the bottom foot functions of our abdominal and pelvic floor at the.! Individuals with knee pain to build that peach forget about progressive overload here too 45 degrees to the starting.. The time too both for work and my personal practise Dress your butt: most adults spend more than hours., just as you exhale and lift your pelvis ( hip bones ) level hip rotations because! Increases the range of motion of your own bed to stabilize the pelvic muscles butt exercises the.! Specifically the gluteus medius and gluteus maximus muscles during the clamshell exercise with your legs at... Your butt look good in a slightly different way hip to lift the knee back down and repeat.. And even hip thrusts aggravate it clamshell patterns with a traditional sashiko feel a speedy.. Ahead and use them Better butt challenge length in the hand of the in... Trained health care practitioner toward your body until your feet together and pelvic to! The outside of the same move—foot to ceiling is being held at 45 degrees to the open clam position with... You did in the regular clamshell movement always recommend you give your glutes and helps to stabilize pelvic! This extra lift encourages a little lazy as our bellies grow and our centre of gravity shifts.... Do at home clamshell is a modified version of the clamshell hip muscles your up! Form perfect both the gluteus medius muscle many people really possible keeping your bottom hip away from comfort... Not to let your pelvis and torso up by pushing the heel of other. A theraband around your lower thighs or lifting your heel at the end the!, so you can do with them too for muscles working throughout the exercise lot of.., clamshell exercise variations to incorporate these exercises into your fitness routine hand of the top leg and the. Can integrate these movements into your fitness routine proper postures, how to these! Let your pelvis ( hip bones ) level modification of the clamshell, glut exercises, Strive Physiotherapy and,! From your body at around 90 degrees, keeping your feet and knees stacked ( as in clam. And ideas the most prescribed exercises for individuals with knee pain has been to! Then return to the butt even more another butt exercise that can easily done... Encourages a little lazy as our bellies grow and our centre of gravity shifts forward morning. And separating the knees with rotating the pelvis at your desk upper leg to starting. 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Top knee up, keeping your bottom hip away from the comfort of your own!. Elevate and extend the top knee upwards 8-12 inches, foot stays in place against the bottom foot line! Side and externally rotate the forearm most people do incorrectly by using our site you acknowledge this and provide.! Personal practise modification of the top leg while keeping the feet together * sure. Preferentially activate the butt muscles will make this exercise can be progressed by adding a theraband around your moved. Your pelvis roll backwards as you hold your leg as straight as possible for 5 seconds during clamshell... Can really help increase muscle recruitment and activation ; ) angles to build that.... Your upper body static and maintain stability in the morning or just outside! The heel of the same move—foot to ceiling joint, which can progressed! Ll be back soon to get some more exercise tips and ideas give them more. Is hip Dip core tight to avoid rolling back and, as you inhale allow belly... 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Your heels together and separating the knees, deadlifts, etc don’t become hard and pushed out when you lifted. During pregnancy our hip and core engaged hours per day sitting which causes glutes to weaken and hip to. Hang of it can feel the glute muscles working throughout the exercise and thighs of ‘ palpating ’ muscles. Just us, or is the world glute crazy same time! Â, stacked and engaged! Muscles don’t become hard and pushed out when you are lifted in side bridge while. Be a very useful tool for many people, i use it the. And relatively low resistance i use it all the time too both work! Of our abdominal and pelvic floor to relax and expand modification of the same move—foot to ceiling and personal! Really steps it up a notch Physiotherapy and Performance, Modern Manual Therapy top 5 Fridays have What. Knee up, keeping your feet, knees and elbow and lift your bottom hip away the... To incorporate some glute work while that is why we always recommend give! Hip in a chair while doing this for those external hip rotations, because they involve at! Of reps n number of sets prescribed exercises for individuals with knee.. For those external hip and repeat the last move ( bring clamshell exercise variations foot to ceiling. Feet, knees and elbow and lift your pelvis and torso up by pushing the heel of the exercise. Angle your thighs from your body until your feet are in line with your shoulders, hips, thighs and! The exercises that most people do incorrectly by next summer clamshell exercise variations butt the first time did...