Difficulty level: Beginner
Target Muscle: Glutes
Equipment: Miniband
Instructions for proper form
1. Start by lying on your side with your hips stacked and your legs bent at a 90-degree angle. 2. Place a miniband around your thighs, just above the knees. 3. Keep your feet together and then slowly lift your top knee upwards, rotating your hip externally while keeping your feet in contact with each other. 4. Ensure your pelvis stays still, and don’t let your hip roll back. 5. Slowly lower your knee back to the starting position. 6. Repeat for the desired number of repetitions, then switch sides.
Common mistakes to avoid
1. Allowing the pelvis to rotate backward instead of keeping it stable. 2. Lifting the foot away from the ground instead of keeping the feet together. 3. Using too much momentum to lift the knee rather than controlled movement.
Benefits
Specific benefits of the exercise
Targets and strengthens the gluteus medius and gluteus maximus, improves hip stability and mobility, and enhances overall lower body strength.
Expected results and timeframe
With regular practice (2-3 times a week), you can expect improvements in glute strength and stability within 4-6 weeks..
Who this exercise is best for
This exercise is beneficial for beginners new to strength training, individuals looking to rehabilitate hip or knee injuries, and those aiming to improve glute activation.
Scientific studies supporting its effectiveness
Research has shown that glute activation exercises like clamshells effectively engage the gluteus medius and are effective in preventing lower body injuries. Studies have highlighted their role in improving lower body biomechanics.
Variations
Beginner modifications
If you find the exercise challenging, perform the clamshells without the miniband or reduce the range of motion initially until you build strength.
Advanced progressions
For increased difficulty, add resistance by using a heavier miniband, or perform variations like single-leg clamshells where the bottom leg is extended straight.
Integrations
Complementary exercises
Other complementary exercises include glute bridges, lateral band walks, and hip thrusts to provide a more comprehensive lower body workout.
Super set recommendations
Super set with exercises targeting the opposing muscle group such as side-lying leg raises or glute bridges to enhance the workout’s effectiveness.
Sample workout routines
1. Warm-up with dynamic stretches. 2. Complete 3 sets of 12-15 reps of miniband side-lying clamshells. 3. Follow with 3 sets of glute bridges. 4. Conclude with cool-down stretches.
Exercise combinations
Combine with exercises like monster walks and squats for an effective lower body-focused workout.
Best time to do this exercise in your workout
This exercise can be performed during the strength training segment of your workout, ideally after dynamic warm-ups and before higher intensity movements.