Have you heard lunge, leg press, or squat? Yes? Then, what is about clamshell exercise? Do you know what it is? If the answer is no, then you do not need to worry. The post will help you to know about its ins and outs. However, these hip external rotation exercises are great and rather effective. Hence, you should certainly add the same to your workout regimen.
Do you know the hips and legs are like a clamshell during movements? These exercises help to boost the strength of the thighs and hips. Moreover, they can also energize the pelvic muscles. And guess what? Clamshell exercises can tone the glutes as well.
The best part of clamshell exercises is a great convenience. A person can perform it almost anywhere. Moreover, a small space is enough along with little to zero requirements of any equipment. That means now it becomes easy to perform powerful lower body workout.
Are you curious about the muscles associated with clamshells?
Hip external rotation muscles include the piriformis, the quadratus femoris, etc.
Why Should You Maintain Clamshell Exercise?
When it comes to exercises with external rotation of hip, clamshells come up. Clamshell exercises can build up the glutes, hips, and pelvis. Furthermore, they can also help one to stay away from injuries.
Are you suffering from lower back tension? These exercises can ease this issue as well. However, you cannot expect all these benefits without maintaining proper forms.
Additionally, a proper clamshell exercise format can help in physical therapy. As a result, one can expect to get relief from sciatica as well as back pain. These exercises can also boost the lower back muscles as well as the core. Thus, they can lower pain.
Unfortunately, many exercisers do not maintain the correct strategies for clamshells. It is due to today’s lifestyle. Nowadays, most people perform their work by sitting for over seven hours. As a result, their glutes start weakening. Moreover, hip flexors also start tightening.
Note that hip strength starts alleviating with age. Less mobility means more pressure in one’s low back. Luckily, the clamshell workout is there for maintaining the movements of the hips. Furthermore, it can increase the strength of the gluteus maximus and gluteus medius. The takeaway here is that you must perform clamshells properly. Otherwise, you cannot get its superb benefits.
Basic Format Of Clamshell Exercise.
An exercise needs the performer to maintain proper postures. The same goes well for clamshell exercise.
First, you need to lie down on your side. Take your heels together and maintain stability in the hip. Do not forget to maintain a straight line with your shoulders, hips, and heels. Some people can also find it more comfortable to lie against a sofa with their back.
Now, it is time to elevate your upper leg at three to four inches. Do not fail to keep up the connection of your ankles. Moreover, do not rotate your hips. Are your hips still moving? Then, you should try to alleviate the range of movement.
Remember to maintain slow yet controlled motion during the clamshell exercise. Maintain up-slow and down-slow motion. You must not hold the position at the top.
Try to do 10 reps at a stretch. Now, reverse the side and repeat the same strategy. Hip movements would make you loosen the association of the muscles you are focusing on.
Once you nail the strategy, you can expect its incredible benefits.
Are you into deadlift or squat exercise?
Then, you know that the key goal here is to improve glute strength. Hence, muscle activation is essential.
Perform clamshells before going into deadlifts or squats. As a result, you can expect to activate the glutes. It also makes sure of the engagement of glutes. Moreover, Clamshells along with a mini resistance band greatly helps to activate the glutes.
Eligibility Of Clamshell Exercise.
You already know maintaining a proper form for clamshells is essential. However, it is also imperative to know about eligibility.
Are you a runner or into any sports associated with tennis or soccer? Then, clamshell exercises are for you. Runners can expect to get amazing benefits from these exercises. It is because they are more susceptible to develop injuries from weak hips.
Do you know the maximum of the knee, ankle, or foot pain starts in the hips?
Moreover, insufficient hip stabilization can contribute to most of the running injuries. It is essential to prevent these injuries. Clamshell exercises are there to make a balance between the pelvic floor, thighs, and glutes. Besides, this workout has a great impact on tight hips.
Tips To Perform Clamshell Workout Properly.
Start with lying down on your side. Maintain the stacked position of your legs. Now, bend your knees at a 45-degree angle.
Position the head on the lower arm. Next, it is time for using the top arm to stable the frame. The hipbones must be placed atop one another. Remember, the top hip is prone to rock backward. Hence, beware of the same.
It is time to focus on your abdominals by pulling the belly button in. It would support you in stabilizing the pelvis as well as the spine. Maintain the connection of your feet. Elevate your upper knee as higher as possible without moving the pelvis or hips. Stay away from moving the lower leg away from the floor.
Now, take a pause and take the upper leg to the initial position on the floor. Perform 20 repetitions on every side. Different types of clamshell exercises are there. However, maintaining a proper form is mandatory.
Resistance Band: What Is The Proper Form?
It is a popular regimen to perform the clamshell workout with a resistance band. You can think about including a resistance band with the basic clamshell workout. It helps to focus on the glutes as well as hamstrings. As a result, you can expect to get a solid back and core.
So, are you ready? Then, first, position the band throughout both your legs, a bit above your knees.
Lie down on one side with your knees with an angle of 45 degrees. Maintain a stacked position of your hips as well as legs.
Now, it is time for contracting the abdominal muscles. As a result, you can energize your core.
Maintain the connection between your feet when you elevate the upper knee. Do the elevation as much as possible without any pelvis or hip movement. Stay away from moving the lower leg away from the ground.
Maintain the posture at the top for a couple of seconds. Then, bring your upper knee at the initial position. Perform 20 repetitions on every side.
Now, you know how to perform a clamshell exercise with a proper form. It is essential to maintain the engagement of your core. It will help to activate the abdominal muscles. Besides, it can also safeguard your spine. You should also isolate your glutes. Always maintain a neutral posture of your neck. Otherwise, it could pose a strain. So, whether it is a basic clamshell workout or any of its variations, know the steps first.
Hence, what do you think about the clamshell workout? Share your thoughts by commenting below.