How To: Clamshells

One of three muscles comprising the gluteal muscle group, the gluteus medius is a thick, fan-shaped muscle that lies on the lateral side of the buttocks between the much larger gluteus maximus and much smaller gluteus minimus. The muscle is responsible for hip abduction and its development is not only important for hip stability but also the appearance of a fuller and rounder backside. Toward that end, studies have found the simple clamshell exercise to be one of the best exercises for recruiting the gluteus medius.¹Clamshells are so named because the movement of the legs during the exercise look like the opening and closing of a clam.

So how simple are clamshells?

Find out for yourself!

INSTRUCTIONS

1). Lie down on the ground on your side with your legs stacked and knees bent at a 45-degree angle.

2). Prop your torso up and rest it on the elbow of the lower arm and plant the hand of the top arm on the ground to stabilize yourself. This is the starting position.²You can also remain flat on the ground on your side and bend the elbow of the bottom arm to rest your head on your hand while planting the hand of the other arm on the ground for stability or placing it on your hip with a bend in that elbow to steady your frame instead. Use your discretion on determining which setup is right for you.

3). Brace your core by pulling your belly button into your spine and breathe out as you press your bottom heel into the ground and lift the top knee to spread your leg apart from the other one as far as you can without rotating your hips and while keeping your feet together.

4). Pause for 1-2 seconds.

5). Breathe in while lowering the upper leg in a slow and controlled manner back down to the starting position.

6). Repeat.

NOTE: The addition of resistance will raise the challenge of the exercise and make the gluteus medius and other hip abductor muscles work harder than they would with body weight alone, which increases the potential for more growth and strength. So for extra resistance, if necessary, rest and hold a dumbbell or weight plate on the outside of your upper thigh. Another option is to perform banded clamshells by looping a band around your knees.

For a workout routine that possibly includes clamshells, as well as other exercises geared specifically to your goals, training experience, injury history, and available equipment, then find out more HERE

Glossary: abduction, arms, clamshells, dumbbell, exercise, exercise equipment, glutes, goal, muscle, muscle group, routine, train, workout

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Monster Longe

Monster Longe is a personal trainer and online coach in San Diego. He's helped hundreds of people lose weight, build muscle, and become more attractive to their loved one so they don't have as strong of a desire to cheat on them anymore. When not working with clients or making content that's easy to read, understand, and apply to everyday life, he enjoys making fun of Drake and people who like the guy.

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