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Clamshell
The clamshell movement is a straightforward fitness exercise, particularly suitable for beginners who want to target their abductors and the lateral buttocks. The name "clamshell" is derived from the leg movement, which resembles the opening of a clamshell. The clamshell exercise is especially popular among women as it contributes to a firm buttocks. However, men can also intensively strengthen their gluteal muscles through this fitness exercise.
The muscles targeted in the clamshell exercise focus on training the buttocks. In contrast to most exercises that primarily strengthen the large gluteal muscle, the emphasis in the clamshell is on the lateral buttock muscles, specifically the gluteus minimus and the gluteus medius. These muscles are part of the so-called abductors.
The execution of the clamshell exercise is suitable for beginners due to its simplicity. In one variation, only body weight is used, while in another variation, only a Theraband is needed. This makes the clamshell exercise versatile and suitable for home workouts.
Body position
In the starting position of the clamshell exercise, you lie on one side. The upper body is completely straight, and the head forms a natural extension of the spine. The lower and upper legs form an approximately 90-degree angle, with the upper legs slightly angled forward. Both legs should be stacked directly on top of each other, with the feet close together and lying on each other. The lower arm is under the head, and the upper arm supports in front of you to provide more stability to the body. Ensure that the pelvis is vertical, and the hip is slightly flexed. If you want to add extra resistance to the clamshell exercise, secure your legs with a Theraband just above the knee joints.
Movement execution
To start the clamshell exercise, engage the muscles in the buttocks and lift the upper knee as high as possible while keeping the feet together. While exhaling, keep the entire body still, and the feet also remain together, creating a space only between the lower and upper thighs. Then, briefly hold the tension and lower the leg in a controlled manner while inhaling. However, note that the upper leg is not completely placed down but stops just before the lying lower leg.
In the variation using the Theraband, the sequence of movements remains unchanged. While exhaling, the upper leg is lifted as far as possible without the feet separating from each other. While inhaling, one gently returns to the starting position. Only afterward is the position changed to train the opposite side.
Stressed muscles and common mistakes
Generally, the execution of the Clamshell exercise is not particularly error-prone. Nevertheless, in the gym, one often observes athletes who do not perform this exercise correctly. To avoid this, the following tips provide valuable support.
✅ Unengaged buttocks: To maximize the training effect on the gluteal muscles, tense buttock muscles are crucial. In particular, the lateral gluteal muscle should be activated to execute the Clamshell exercise correctly.
✅ Hip rotation: Throughout the entire exercise, the hips should remain vertical. Some athletes tend to rotate their hips while separating their legs. This must be avoided to enhance the effectiveness of the exercise.
✅ Too rapid lowering: It is especially important to perform the downward movement slowly. The pace should be moderate so that the lowering phase takes longer than the lifting phase.
✅ Full lifting of the legs: In the Clamshell exercise, only the knees are lifted while keeping the feet continuously close together. It is essential not to separate the feet from each other.
Alternatives and similar exercises to the clamshell
Fitness enthusiasts may consider diversifying their training plans or incorporating additional exercises to specifically strengthen the abductors and adductors. Below, several alternatives to the Clamshell exercise are introduced.
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