The clamshell is a great way to strengthening the hips, glutes, and pelvis. It has also been known to prevent injury and ease lower back tension.
The clamshell exercise is one of the best for hip strengthening and helping with injury treatment and prevention. The clamshell exercise is often used to help with back pain. It helps to reduce pain by strengthening the core, lower back and hip muscles. Weakness of the gluteus medius muscle has been linked to low back pain.
The clamshell exercise can specifically help to strengthen the gluteus medius muscle, which lays on the outer edge of the buttocks and is responsible for abducting the hip (bending it out) and stabilizing your pelvis. It is an important component of hip mobility and functional strength.
1. Lie on your side, with legs stacked and knees bent at a 45 to 90 degrees
2. Be sure that your hips are stacked on top of one another, as there is a tendency for the top hip to rock backward. Ensure that this does not happen as you perform the exercise.
3. Engage your abdominals by tightening your midsection, as this will help to stabilize your spine and pelvis.
4. Keeping your feet touching, raise your upper knee as high as you can without shifting your hips or pelvis. Don’t move your lower leg off the floor.
5. Pause, and then return your upper leg to the starting position on the ground in a controlled manner.
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