A clam opens and closes its shell, and this movement is used to do the clamshell exercise. Doing this regularly can strengthen the muscles in your lower body that are needed for doing day-to-day activities such as walking, and climbing stairs. To perform this exercise, you need to lie on your side and mimic a clam with the help of your legs. You can also use a resistance band to do the clamshell exercise. Read on to know how to do the clamshell exercise to strengthen your hips and more.
The clamshell exercise is commonly performed on the ground and typically engages the gluteus medius and gluteus minimus muscles, which are part of the outer glutes, says fitness expert Rhea Shroff Ekhlas. It also works the tensor fasciae latae and external hip rotators, which are part of the lower body. When you lift your top knee while keeping your bottom leg on the ground, it resembles a clam.
The clamshell is one of the best exercises for strengthening hips and helping with injury prevention and treatment, according to a 2013 study published in the Journal of Orthopaedic and Sports Physical Therapy. By focusing on the muscle tissue of the external gluteal region, the clamshell exercise strengthens the hip abductors and external rotators says the expert. This improves the balance and mobility of the hip, reduces the risk of injury and increases the overall strength of the hip.
The benefits of clamshell exercises include stronger hips, and higher knee and pelvic alignment. Strengthening these muscles can also reduce the return of pain and save you from unusual injuries associated with vulnerable hip muscle tissue, says Ekhlas.
To perform the clamshell exercise, follow these steps –
Here are some of the variations of this hip strengthening exercise –
Clamshell exercise is good to strengthen hips, but people with a hip or lower back injury should avoid it. Performing this exercise without proper form or regard for medical advice can worsen current injuries or lead to new ones.
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