Looking for a hip strengthening exercise? Try the clamshell exercise, which can be done in different ways.
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 necessary for daily activities such as walking and climbing stairs. To perform this exercise, you need to lie on your side and imitate a clam using your legs. You can also use a resistance band to do the clamshell exercise. Read on to learn how to do the clamshell exercise to strengthen your hips and more.
What is the clamshell exercise?
The clapper exercise is usually performed on the floor and typically works 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 fascia 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 feels like a clam.
Clamshell exercise to strengthen the hips
The flapper is one of the best exercises for strengthen the hips and help with injury prevention and treatment, according to a 2013 study published in the Journal of Orthopedic and Sports Physiotherapy. By focusing on the muscle tissue of the outer gluteal region, the clamshell exercise strengthens the hip abductors and external rotators, says the expert. This improves balance and hip mobility, reduces the risk of injury, and increases overall hip strength.
What are the benefits of clamshell exercise?
The benefits of clamshell exercises include stronger hips and higher alignment of the knees and pelvis. Strengthening these muscles can also reduce the return of pain and help you avoid unusual injuries associated with vulnerable hip muscle tissue, says Ekhlas.
How to do the clamshell exercise?
To perform the clamshell exercise, follow these steps –
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- Lie on your side, straighten your legs and bend your knees to a 90-degree angle.
- Rest your head on your lowered arm and place the tip of your hand on your hip for support.
- Keep your toes together and lift your top knee as high as possible without moving your pelvis.
- Slowly lower the kneecaps of your lower back to the starting position.
Variations of the clamshell exercise
Here are some of the variations of this hip strengthening exercise:
1. Clamshell exercise with a resistance band
- Place the resistance band above your knees.
- Do the same steps as the basic clapper exercise, but make sure the band stays tight.
2. Reverse clamshell exercise
- Lie on your side and stretch your lower arm along the mat.
- Bend your knees to a 90-degree angle and stack your top leg on top of your bottom leg.
- Place your top hand on the floor directly in front of you.
- Raise your top foot toward the ceiling with your knees together, then lower it.
3. High Flapper Exercise
- Lie on your side, making sure your hips and shoulders are in a straight line. They should be stacked directly on top of each other.
- Your top hand should be in front of your chest.
- Bend your knees and rest your head on your outstretched upper arm.
- Your knees should be together and down when you raise your feet.
- Rotate your top knee to open it, keep your feet up and bring the top knee down.
The clapper exercise is good for strengthening the hips, but people with a hip or lower back injury should avoid it. Performing this exercise without proper form or following medical advice may aggravate current injuries or lead to new ones.
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