Clamshells are a common exercise used to strengthen the lateral hip rotators, primarily the gluteus medius muscle. This muscle plays an important role in stabilizing our knee. If this muscle is not firing correctly or is just weak, we could have trouble ensuring the knee stays in line with the foot and doesn’t cave in while running, landing from a jump or squatting.

Objective

  • Rotate your top leg upwards like a clam opening its shell, ensuring low back and pelvis do not rotate.

Joints Targeted

  • Primary joints targeted are the hips and knees

Primary Muscles Targeted

  • Glute medius
  • Glute minimus
  • Piriformis
  • Hamstrings (Biceps Femoris)
  • Quads (Vastus Lateralis)

Starting Position

  • Find your starting position by lying on your side with your knees bent to 90 degrees and your hips bent to 45 degrees

Movement

  1. Brace your core, rotate your hip by raising your knee.
  2. Hold Position for 2-3 seconds while squeezing your glute muscles, before lowering down
  3. Keep pelvis squared and make sure to not raise leg too high. We don’t want to allow the lower back and pelvis to rotate with this movement.

Recommended sets and repetitions

  • 2-3 sets of 8-12 each leg

Progressions

  1. Increase the length of holding at the top position.
  2. Add sets and/or repetitions.
  3. Once sets and repetitions are easily achievable add a resistance band around the knees.

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By James Linthorne

James Linthorne is a Bachelor of Physical Education graduate with a concentration in Active Living, Health and Well Being and is certified with the Canadian Society for Exercise Physiology as a Certified Exercise Physiologist. He specializes in working with runners to complete their first 10k or to qualify for the Boston Marathon. He enjoys working with a variety of clientele who have set goals for themselves and are driven to meet those goals by being challenged appropriately.