10.2K
ROHips workout without weights🔥
4x25
Single leg 4x15
#hipwork #hipsworkout #homeworkout #homeworkouts #hips #glutes🍑 #gluteworkouts #
@rosa_hetmanska
#Clamshell Exercise Hips
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758.8K
COClamshells are overrated. Here’s what often works better 💪🏼
If you want to learn more from me personally about concepts like this to help improvement movement and reduce pain, registration for my next Live Biomechanics Course is now open! Check the link in my bio.
@conor_harris_
6.6K
REThe clamshell exercise is popular among runners and cyclist for helping build abductor strength, specifically targeting the glute medius which is responsible for external rotation at the hip, providing stability, and generating power in both sports.
Unfortunately, a lot of people make the mistake of allowing the hips to roll backwards during the exercise, and using spinal rotation to create movement and momentum rather than isolating the glute medius for the external rotation and abduction of the leg.
Here’s how to fix that :
➡️ In clamshell position, bend your knees and bring them forward between 30 and 60°
➡️ with your legs stacked one on top of the other, slightly shifted that top leg forward so that your top knee extends ever so slightly beyond your bottom knee. This will help stack your hips, evenly, if not ever so slightly, rotate your hips towards the ground.
➡️ Keep your legs in this position, and keep your feet together while lifting your leg from the hip.
You’ll notice a significantly smaller range of motion when you aren’t using momentum and rolling the hip backwards.
Give it a try and let me know what you think! Have you been doing clamshells correctly or did this help fix your form?
#corestrength #glutestability #glutemedius #abductorstrength #glutestrength #cyclingstrength #runnerstrength #pelvicfloorstrength #CSCS #MTBgram
@relentlessforwardcommotion
8.6K
ROWeighted Side Plank Clamshells are definitely one of my favorite exercise to do to work the Glute Medius. Yes, there are other ways to work it out but I have my clients do the side plank clamshell because I have them hold.
The point of this is to help you move and stabilize your hips which prevents you from things like knee caving in while squatting, etc…
Just because someone has Strong and Big Glutes doesn’t mean they’re stability is good.
Focus on Strengthening + Stabilizing for optimal results!
If you haven’t done these, give it a try!
Either as a warm up or a finisher.
How to: Drive the bottom knee towards the ground while you drive your hips up & repeat for desired reps.
If done correctly, you will definitely feel your glutes working! 🔥🔥🔥
#explorepage #glutesworkout #girlswholift #fitnessmotivation #legdayworkout #glutesfordays #fitness #instafit #femalefitness #legsfordays
@ronnie.built.that
296.0K
TH🛑 Stop doing your clamshells like this 🛑
🤔Sure, it could be a great starting point post injury or when you’re just getting back to training, but eventually you will need resistance…plus, it’s not really that functional.
🔑The standing banded wall clamshell instead simultaneously strengthens both hips- one in open chain (moving leg) and one in closed-chain (standing leg).
🔑This means that you will get way more bang for your buck with this exercise & the fact that it’s in standing will translate to other functional activities like walking, running, etc way more than a sidelying clamshell ever will!
😉Trust me on this!
🔑I recommend adding these into your lower body routine 2 x a week & do 2-3 sets of 20-30 reps on each side - these are endurance based muscles and we need to train them as such so lots of reps 👍
Also, make sure to get yourself a sturdy band from @team4kor too & use my code “thephysiofix” to save 10% 😊
Have you tried this variation? If not, try it out & let me know how it goes! 🔥 Happy training!!!!
#posteriorchain #glutegains #gainz💪🏼 #lowerbody #supersets #gymroutine #gainsongains #workoutroutines #gainscity
@thephysiofix
3.9K
ALI love teaching clam shells in a class (reformer or mat), as it’s such a great exercise that targets those deep glute muscles 🍑 add this one into your Pilates routine if you want an extra burn for those glutes, you’re bound to feel it the next day 😮💨
Wearing my @moveactive socks here ☺️
#pilates #yoga #fitness #pilateslovers #workout #gym #pilatesinstructor #pilatesreformer #fitnessmotivation #fit #health #wellness #personaltrainer #motivation #pilatesstudio #pilatesbody #crossfit #pilatesmat #training #pilateslife #matpilates #exercise #reformerpilates #pilatesbrasil #barre #reformer
@alicemelittapilates
48.7K
BRDo you know if you’re doing clamshells right?! This glute exercise is one of my favorites and is in all of my @sweat workout programs - but if you’re knee position is off, it becomes more of a side plank than a glute exercise.
Check out this video for a quick tutorial and follow for more workout tips!
#workouttips #fitnesstips #glutes #glutesworkout #beginnerworkout
@britanywilliams
31.3K
DRSTOP doing clam shells and other exercises like it.
There are better ways to strengthen the lateral hip.
These muscles are designed to be used in the closed chain (meaning your foot is in contact with the ground).
Their job is SUPPORT, not producing force.
So you need to train them with that in mind…
Suitcase carry and side planks are my two favorite ways to train the hip ABDuctors.
Follow @drbradhargis for more.
——
#hippain #hippainrelief #glutes #gluteworkout #glutesfordays #hipthrust #hipstrength #hipstretch #fitness #gym #gymmotivation #strengthtraining #strength
@drbradhargis
2.3K
CAThe clamshell exercise is a popular exercise used to target the muscles of the hip, particularly the gluteus medius and minimus. Here are some of its benefits:
1️⃣ Hip Strengthening: The primary benefit of the clamshell exercise is that it strengthens the muscles around the hips, particularly the gluteus medius and minimus. These muscles are essential for hip stability and proper movement mechanics.
2️⃣ Prevention of Injury: Strengthening the muscles around the hips can help prevent injuries such as IT band syndrome, knee pain, and lower back pain, which can result from weakness or imbalances in these muscles.
3️⃣ Improved Hip Mobility: Performing clamshell exercises can improve hip mobility and range of motion, which is crucial for activities such as walking, running, and squatting.
4️⃣ Enhanced Athletic Performance: Stronger hips can lead to improved athletic performance in various activities, including sports that involve running, jumping, and lateral movements.
5️⃣ Balance and Stability: Strong glute muscles contribute to better balance and stability, which can reduce the risk of falls and improve overall functional movement patterns.
6️⃣ Injury Rehabilitation: Clamshell exercises are often included in rehabilitation programs for hip, knee, or lower back injuries to help rebuild strength and stability in the affected area.
7️⃣ Low-Impact Exercise: The clamshell exercise is low-impact, making it suitable for individuals of all fitness levels, including those who are recovering from injury or have joint issues.
8️⃣ Easy to Perform: Clamshell exercises require minimal equipment and can be done almost anywhere, making them a convenient addition to any workout routine.
Want to scale them up? Try doing them standing on the wall. You’ll find that not only is the moving hip working, but now the non-moving aka the support hip will be forced to fire as well!
#clamshell #lowbackpain #rehab #gluteexercises #hipstrengthening #chiro #chiropracticcare #charlottenc #clt
@catalystchiroclt
432
TOIf your hips feel weak, unstable, or tight. This exercise is missing from your routine.
The clamshell trains hip external rotation while lighting up the glute medius and glute minimus, two muscles that keep your pelvis stable and your movement clean.
How to do it right:
• Side-lying, knees bent, legs stacked
• Drive the bottom leg into the floor
• Lift the top knee to form a diamond
• Pause at the top
• Lower with control
This is single-leg biased work most programs skip. That’s why it matters.
Add this to your warm-up or accessory work to improve balance, stability, and long-term hip health.
Save this for later and try it this week.
#hipstability #glutemed #gluteminimus #clamshellexercise #singlelegtraining
@tom_houpt
12.1K
ALClamshell Exercise
—
One of the biggest mistakes I see with the clamshell is setting up for the exercise with your hips in a flexed position.
Starting in this position changes the action of the gluteus medius. The muscle acts as a hip internal rotator and not an external rotator meaning this position is not ideal for working your glute med.
Keep your hips in line with your torso for optimal muscle activation!
Struggling to make progress?! Let’s work together!! #physicaltherapy #hipstrength #hippain #hiprehab #hipstability #hipmobilitywork #clamshell #hiplabraltear
@alyssadudek.dpt
2.4K
LIClamshells aren’t the problem… stopping there is.
They can be a great starting point for glute activation, but eventually your hips need to work against gravity and in standing.🍑
Save these progressions to try.
Start simple… but don’t live on the floor.
#physicaltherapy #glutetraining #hipstrength #glutemed #clamshell
@littonptandwellness
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