Last month we introduced the clamshell exercise to strengthen the hips. This month we want to progress our hip strengthening exercise from lying on the ground to the standing position.

Monster Walks are another exercise used to strengthen the hips, 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

  • Maintain constant tension on the bands while travelling forward, backward and side to side.

Joints Targeted

  • Primary joints targeted are the hips & knees

Primary Muscles Targeted

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

Starting Position

  • Find your starting position by standing in your squat stance with small resistance bands around your knees and ankles.

Movement

  1. Brace your core, perform a small squat decent and hold this position.
  2. From this position start walking forwards with small steps. Ensure constant tension is applied the entire time from the band.
  3. After walking forward 10-15 steps, stop and come back walking backwards this time.
  4. Then repeat walking sideways with small steps there and back

Recommended sets and repetitions

  • 1-3 sets of 10-15 steps each direction

Progressions

  1. Add sets and/or repetitions

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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.