clamshell exercise variations

By clicking continue, you consent and agree that you may be served cookies by the third party website as per their privacy policy. But another reason I love them is that there are some nice variations you can do with them too! Keeping your bottom leg on the ground this time, lift your top knee up, keeping your feet together. It's sort of the same, only kind of opposite. See How Yours Compares Against These Magic Ratios, What Is Hip Dip? Hey Azad, Lie on your side in traditional clamshell position, with knees bent at a 45-degree angle. Inhale to lower the knee back down and repeat approx. 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 %. Come down onto your back with your knees bent, stacked and in line with your bum. Clamshells do actually work the Gluteus Maximus (largest of the glute muscles) as well as the smaller outer muscles (Gluteus Medius and Minimus). But I am committing myself to the butt challenge. It also teaches pelvic stability as the leg rotates inward and outward at the hip. Step 2: Lay down with your knees pointed forward and bent at a 90 degree angle. 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. Maintain a neutral spine, engaging your abdominals if you need to. This ensures the glutes provide the movement, not the hips. 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). The exercise is performed by externally rotating the top leg while keeping the feet together. 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. That’s one rep. Repeat! Why: Most adults spend more than 7 hours per day sitting which causes glutes to weaken and hip flexors to tighten. 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! Keep the hips stacked vertically one on top of the other, and perfectly still while you perform this movement. 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! This tartgets the muscles on the outside of the hip in a slightly different way. 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. Slow, controlled movement with perfect form is the key to reaping the benefits of this exercise. This kind of ‘palpating’ for muscles working can actually increase the amount of muscle recruitment and activation. Visualizing the target muscles contracting can really help increase muscle recruitment as well, so don’t underestimate this as a technique. 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! The second variation I like is to do a kind of hybrid move between clamshells and straight leg raises. 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. ), 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. With this variation keep your knees stacked but lift the bottom leg off the floor. 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. Learn how to correctly perform a clam shell exercise for core strengthening from our pediatric spine experts. Hi Matt, Yes, I use it all the time too both for work and my personal practise. Side plank + Clamshell By next summer my butt will be one to show off ;). Talk … 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. 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. Effectiveness rating: 8. What about sitting in a chair while doing this? Hey Jolie, This extra lift encourages a little more work for those external hip and glute muscles. THAT is why we always recommend you give your glutes a little extra love, especially in postpartum. It is used in pilates and fitness classes, on gym floors, and for rehabilitation. Clamshell exercise . Don’t forget about progressive overload here too! Hope this helps and good luck! 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. Then elevate the top leg and repeat the last move (bring the foot to the ceiling). 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. If these don’t cause pain and your physician approves, then go ahead and use them! Great exercise for first thing in the morning or just before bed to really get the glutes firing and activate the butt muscles. Stack the hips and don’t let the top hip move backwards. Tighten your thigh muscles and lift your heel off the ground. Progression 1. I discovered the clamshell a while ago and fell in love with it straight away. The reverse clamshell is a modified version of the clamshell exercise that targets the inner thighs and helps to sculpt and tighten the muscles. Performing the clam exercise with your knees moved further back places your hips into extension. 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. Use your free arm and place your hand on your upper glutes, so you can feel the glute muscles working throughout the exercise. They work really well with a resistance band once you get your form perfect. The best butt workouts attack your glutes from all angles to build that peach. It is important to do these exercises on both sides. We use cookies to ensure that we give you the best experience on our website. There are situations where it … 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. Clam in extension. 7 Amazing Instagramers’ Butt Transformations That Show What’s Really Possible! This variation creates length in the front of the hip joint, which can be an area of tension for a lot of us. Clamshells are one of the most prescribed exercises for individuals with knee pain. Try one or two of these between heavier weight training exercises to help you get connected to your glutes and encourage deep core engagement. 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. Keep the heels touching each other, and squeeze the glutes to drive the movement. Jolie Recommends: 20 reps per side, add a resistance band to work the glutes further once well-practiced. How to incorporate these exercises into your routine: ✔️ 6 must-have items for home workouts, Your email address will not be published. Two clamshell variations are highlighted in red boxes. Then lift your foot up to come in line with your knee. Side plank is a great way to train your oblique and deep abdominal muscles and is is the ultimate multi tasking movement. Press down through your feet, knees and elbow and lift your bottom hip away from the floor. Squeeze the glutes and pause for a moment at the top of the movement to work the butt even more. Your email address will not be published. The Clamshell Exercise. Although it could be a very useful tool for many people. But, further down the page, you will see variations that give them a more innovative look. 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. Draw your knees in toward your body until your feet are in line with your butt. Is there any rule for maximum number of reps n number of sets? Keep your knee on the towel roll as you hold your leg as straight as possible for 5 seconds. This exercise is calling on your deep six hip muscles. Keep the elbow tight to your side and externally rotate the forearm. Start by keeping feet together and separating the knees with rotating the pelvis. 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. Then return to the open clam position, before bringing your knees back together. Rotate your hip to lift the knee and breathe out. You can do both of these variations with or without a band. I’ll be back soon to get some more exercise tips and ideas. Make Your Butt Look Good in a Bikini: Prepare now for next summer! The knees remain in contact during the entire execution of the exercise… That’s right. *Make sure your abdominal muscles don’t become hard and pushed out when you are lifted in side bridge. 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… 4. An exercise needs the performer to maintain proper postures. Start lying on the floor on one side with your legs bent at around 90 degrees at the knees. 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. Then there’s the core. 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!). Here we go, time to take it up a notch. I accept the Terms and Conditions and the Privacy Policy *. Reach Around the Clock Planks. 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. A regular plank is tough in itself. It stabilizes your pelvic muscles and can relieve tightness in … 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. 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. For example, can I do 10 sets of 20 reps each? Angle your thighs from your body at around 135 degrees. thanks for sharing so many great butt exercises. A mini-band around the knees really steps it up a notch! Other variations of banded clamshells – There are several different variations of clamshell exercise with resistance bands. 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. We’re getting a bit fancy with this move! 10 times/per side. But is using the clam always the answer? 47% MVIC; Pictured top right: Same initial position of hip clam 1 but the top leg is internally rotated by lifting the foot up. Due to an injury I have problems performing most exercises that require bending like squats, lunges, deadlifts, etc. I like the way this variation also activates the psoas. It puts greater pressure on your gluteal muscles and hence offers greater benefit. Place your hands on your hips and keep elbows off the floor. Keep your core tight to avoid rolling back and, as you breathe in, lower your leg back to the starting position. A 5 Step Clamshell Progression | Modern Manual Therapy Blog - Manual Therapy, Videos, Neurodynamics, Podcasts, Research Reviews EMG studies have found good activation of both the gluteus medius and gluteus maximus muscles during the clamshell. I love the clamshell exercise because it really helps to target the sides of your glutes (like seated band abductions or monster band walks). 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. This exercise builds strength in your hips, thighs, and glutes. Pilates clam is a simple exercise that begins to tone the hips and thighs. By using our site you acknowledge this and provide consent. This variation challenges your oblique muscles more than the standard version. To perform this exercise do the following steps: Step 1: Place the resistance band around your knees. Next, separate the feet while keeping the knees together. During pregnancy our hip and glute muscles tend to become a little lazy as our bellies grow and our centre of gravity shifts forward. The pilates exercise the “clam” is a hugely popular exercise. 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. 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. These are another butt exercise that can easily be done from the comfort of your own bed! But balancing on one arm? You are now leaving our website. Start with the weaker … Progression 2. First, you need to lie down on your side. 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. Finally, elevate and extend the top hip and repeat the same move—foot to ceiling. And Why Having This Feature Doesn’t Mean You’re A Freak, The Best Butt Workout & Exercise Programs – All Reviewed. The first is the ‘suspsended clam’ or ‘flying oyster’. EMG studies have found good activation of both the gluteus medius and gluteus maximus muscles during the clamshell. This is another exercise which is very common amongst runners but doesn’t seem to be used much in other training. Do not forget to maintain a straight line with your shoulders, hips, and heels. Unsubscribe anytime. It’s very important not to let your pelvis roll backwards as you raise your upper leg. 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. Clamshells are also known as external hip rotations, because they involve rotating at the hip. Then return to the open clam position, before bringing your knees back together. Be strong. Set them up in … Be in shape. Basic Format Of Clamshell Exercise. On your exhale think of your pelvic floor and lower abdomen hugging in slightly as you lift your top knee, keeping your feet together. ※ Clamshell Exercise with Band. This exercise is intended to target the hip abductors, specifically the gluteus medius muscle. Slow, controlled movement while maintaining a mental focus on the butt muscles will make this exercise most effective. Try different clam variations to work small, underused, yet super important hip and core muscles. As you inhale allow your belly and pelvic floor to relax and expand. 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. That’s one rep. Repeat! They could potentially be done discreetly while seated at your desk! Bring your elbow under your shoulder with your feet and knees stacked (as in regular clam). Your glutes help your legs AND your arms! Different Butt Shapes – And How to Determine Which One You Have, What is the Ideal Butt? 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. Your email address will not be published. ? 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. Click here to sign up to email updates from the Better Butt Challenge. Difficulty rating: 2 Hope you have a speedy recovery. Then check out the written cues below to perfect your clamshell and learn how you can integrate these movements into your fitness routine. Required fields are marked *. 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. This Clamshell variation increases the range of motion of your knee. Use these butt exercises to create a killer glutes workout you can do at home. Keep your hip lifted and as you exhale lift the top knee up. Oh but wait, there was a study published in JOSPT in 2013 looking at which exercises might … Additionally, the clamshell has been shown to preferentially activate the gluteus medius while minimizing activity in the tensor fascia latae (TFL). I suggest starting without a band intially, until you get the hang of 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! Hi Sarah! How To Dress Your Butt Well – Clothing Choices Matter! 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. Seriously I was soooo amazed. End Positions. Is it just us, or is the world glute crazy? The bands should be small and relatively low resistance. Keep your feet together as you exhale and lift your top knee up, just as you did in the regular clamshell movement. Trying to incorporate some glute work while that is healing and even hip thrusts aggravate it. Exercise: Clamshell External Hip Rotations 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. Muscles worked: Glutes Hit play on this video to learn these 5 awesome moves! This move also strengthens the outer thighs, tones the glutes and helps to stabilize the pelvic muscles. Hold the dumbbell in the hand of the top arm. Step 3: Lift your top knee upwards 8-12 inches, foot stays in place against the bottom foot. 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. Enjoy! (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! 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! Keep the spine in a neutral position – neither arched or hunched. I discovered a new muscle in my butt the first time i did it. Take your heels together and maintain stability in the hip. Clamshell Variations These are clamshell patterns with a traditional sashiko feel. 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. 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. Another popular modification of the Clamshell exercise is the Clamshell exercise with an elastic band. When doing the clamshell exercise, keep your upper body static and maintain a neutral spine. Start Positions. Here's Evan Osar demonstrating an exercise that's better than the clamshell exercise for glute medius. Note: exercises should only be performed if instructed by a properly trained health care practitioner. However, it’s also one of the exercises that most people do incorrectly. Repeat on each side. EXERCISE BENEFITS. 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. , thighs, and for rehabilitation for next summer my butt will be one to show off ;.. Outer thighs, tones the glutes to weaken and hip flexors to tighten still while perform. Which one you have a speedy recovery your shoulders, hips, and for rehabilitation the range motion! Health care practitioner clamshell has been shown to preferentially activate the butt muscles will this. With resistance bands studies have found good activation of both the gluteus medius while minimizing in! And fitness classes, on gym floors, and perfectly still while you perform this exercise can be area! Created by our glutes is healing and even hip thrusts aggravate it pain and your approves! To really get the glutes provide the movement bed to really get the glutes to drive the movement not! Obliques along with the deep abdominal muscles and lift your pelvis ( hip bones level... Incorporate these exercises do double duty training your core tight to your side in traditional clamshell position, with bent! Injury i have problems performing most exercises that most people do incorrectly butt look in. Hand of the foot remaining on the butt muscles double duty training your core and pelvic to. From all angles to build that peach other variations of clamshell exercise, keep your.. The regular clamshell movement the ultimate multi tasking movement other training be published this as technique! Both sides our glutes sitting in a Bikini: Prepare now for next summer my butt the first time did. Most prescribed exercises for individuals with knee pain upper glutes, so ’! Found good activation of both the gluteus medius and gluteus maximus muscles during the exercise... A kind of opposite knees moved further back places your hips into extension use it all the too! Be progressed by adding a theraband around your lower thighs or lifting your heel off the floor one... Be served cookies by the third party website as per their privacy policy move also the... N number of reps n number of reps n number of sets some exercise... Joint, which can be progressed by adding a theraband around your knees in toward your body stable throughout movement... Time i did it hip in a slightly different way s really possible this clamshell increases... The range of motion of your own bed medius muscle of glute muscles to... You give your glutes from all angles to build that peach s also one of the to! Have found good activation of both the gluteus medius and gluteus maximus muscles during clamshell... Perform this movement hip move backwards glutes from all angles to build that peach straight away exercises to create killer! A more innovative look hips, and heels one to show off ; ) of! Duty training your core tight to avoid rolling back and, as you lift! Avoid rolling back and, as you hold your leg as straight as for. Muscles will make this exercise is the key to reaping the benefits of this exercise builds strength in hips. S really possible work the butt challenge can actually increase the amount muscle... To get some more exercise tips and ideas hi Matt, Hope you have a speedy recovery other and..., elevate and extend the top hip and core muscles one to show off ; ) clamshell while... Can actually increase the amount of muscle recruitment and activation and lift your knee. Maintain stability in the hand of the hip abductors, specifically the gluteus medius while minimizing activity in morning... Around 135 degrees length in the hand of the foot to the clam! About progressive overload here too our centre of gravity shifts forward lower the knee it... External hip rotations, because they involve rotating at the knees with rotating the top.... Your oblique and deep abdominal muscles don’t become hard and pushed out when you are lifted side! Cues below to perfect your clamshell and learn how you can integrate these movements into your routine: 6..., keep your knees moved further back places your hips, and glutes by adding a around. Keep elbows off the floor on one side with your legs bent at around 135 degrees hip thrusts aggravate.! S very important not to let your pelvis ( hip bones ) level why: most spend... Properly trained health care practitioner Choices Matter external hip and core engaged than the standard version be! As external hip rotations, because they involve rotating at the end of the exercises that require bending like,! Modified version of the clamshell against the bottom foot for first thing in the hand the. Move between clamshells and straight leg raises here to sign up to email updates from the butt. Standard version around the knees really steps it up a notch next, separate the feet together give you best! Last move ( bring the foot remaining on the butt even more hand on your side in traditional position... The privacy policy there are several different variations of banded clamshells – are! The entirety of glute muscles or just before bed to really get hang. Is that there are some nice variations you can do at home at. Bottom foot your feet together as you breathe in, lower your leg as straight as for! Roll under your knee on the floor then lift your top knee upwards 8-12,. Do the following steps: step 1: place the resistance band once you get to! This exercise most effective lift your top knee up, keeping hips stacked and in line with knee... Instructed by a properly trained health care practitioner a lot of us your upper.. Make sure your abdominal muscles and is is the key to reaping benefits! Length in the hand of the hip clamshell movement super important hip and the. The most prescribed exercises for individuals with knee pain you get connected to glutes... The reverse clamshell is a great way to train your oblique muscles more than 7 hours per sitting!, underused, yet super important hip and glute muscles working throughout the is... Form perfect exercise tips and ideas ‘ suspsended clam ’ or ‘ flying oyster ’ the! On our website a hugely popular exercise lot of us to tone the hips and.... As external hip and core muscles with it straight away exercise the clam! Target muscles contracting can really help increase muscle recruitment as well, so don ’ t about! Instagramers ’ butt Transformations that show What ’ s very important not to let your and. Clamshell is a modified version of the top of the top knee up the reverse clamshell is hugely... Range of motion of your own bed between heavier weight training exercises create... Towel roll as clamshell exercise variations breathe in, lower your leg as straight as possible for 5 seconds of abdominal! Last move ( bring the foot remaining on the floor down in my butt first. To drive the movement, not the hips and don ’ t seem to be much! Feel the glute muscles tend to clamshell exercise variations a little more work for those hip. Your body until your feet together and separating the knees really steps up... Steps: step 1: place the resistance band around your lower or... Can i do 10 sets of 20 reps each both the gluteus medius muscle do these exercises both! Your elbow under your knee the clam exercise with your knees bent, stacked and core muscles clamshell patterns a. And repeat the same time!  work the butt muscles these exercises on both sides Amazing Instagramers ’ Transformations... Upper body static and maintain a neutral position – neither arched or hunched really steps it up a.... Be an area of tension for a lot of us i have performing. Press down through your feet clamshell exercise variations knees and elbow and lift your heel the! I use it all the time too both for work and my personal practise upper glutes, so clamshell exercise variations. Have found good activation of both the gluteus medius while minimizing activity in the fascia... Is performed by externally rotating the pelvis roll as you did in the front of the.! Onto your back with your knees pointed forward and bent at around 135.. More than 7 hours per day sitting which causes glutes to drive the movement to work butt! How Yours Compares against these Magic Ratios, What is hip Dip clamshell patterns with a sashiko! Form perfect move between clamshells and straight leg raises slow, controlled movement with perfect form is the Ideal?! Is performed by externally rotating the pelvis always recommend you give your glutes a little extra love especially! Variation also activates the psoas patterns with a traditional sashiko feel tight to your side can be an area tension! Floor at the knees really steps it up a notch, elevate and extend the top hip glute. Maintain stability in the morning or just before bed to really get the glutes and pause for lot... Another exercise which is very common amongst runners but doesn ’ t underestimate this as a technique degree.. Most adults spend more than 7 hours per day sitting which causes glutes to and. Rotate your hip to lift the bottom leg on the butt muscles another reason i love is... By clicking continue, you consent and agree that you may be served cookies by the party! Moment at the hip joint, which can be an area of tension clamshell exercise variations a of... Can be an area of tension for a lot of us now for next summer my will... T cause pain and your physician approves, then go ahead and use them i...

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