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For those who spend extended periods seated, strengthening the glutes can be particularly beneficial. One effective method of achieving this is through the clam shell exercise.
The clam shell is not only great for the glutes but also provides numerous overall fitness benefits. Commonly incorporated into rehabilitation and prehabilitation programs, as well as various Pilates classes, this exercise plays a crucial role in enhancing movement quality, preventing injuries, and alleviating discomfort.
To perform the clam shell, lie on your side with your hips, knees, and ankles aligned, bending your knees at a 90-degree angle. Keeping your feet together, lift your top leg upward and then lower it back down, utilizing hip abduction—the movement of the leg away from the body. The name of the exercise reflects the motion, resembling the action of a clam opening and closing.
This straightforward exercise is truly effective, and here you will find comprehensive details on its benefits, including the muscle groups it activates, its classification, the advantages of regular practice, common mistakes to avoid, and suggestions for integrating it into your fitness routine. Additionally, you’ll find visual aids and step-by-step guidance to help you try the clam shell effectively.
Which muscles are engaged during the clam shell?
Performing several repetitions of the clam shell will engage the gluteal muscles significantly. Primarily, this exercise targets the gluteus maximus, which is the largest muscle in the buttocks, along with the gluteus medius, a smaller muscle on the side. According to Femi Betiku, PT, DPT, CSCS, a physical therapist and Pilates instructor in Westchester, New York, these muscles are essential for hip stability and movement.
The exercise also works the tensor fasciae latae (TFL), involved in hip flexion, and activates the external obliques, which are part of the core musculature along the sides of the body. When resistance, such as a mini-band placed above the knees, is added, these muscles are engaged more intensively as the body works to stabilize the trunk throughout the clam shell motion.
Is the clam shell a strength-training exercise?
The classification of the clam shell as an exercise can vary based on one’s fitness level. For beginners, it serves as both a muscular strength and endurance exercise, helping to enhance muscle strength and endurance. For those who are already active, it is often utilized as a warm-up exercise to prepare the glute muscles for more demanding activities. The glutes are among the body’s most powerful muscle groups; therefore, to effectively develop and strengthen them, it is necessary to use resistance that provides an adequate challenge. Initially, using a resistance band can be effective, but as strength improves, adjustments will be needed to ensure continued progress.
Source
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