Think of this like an abduction machine
It can be SO effective for the 🍑 if you do it RIGHT.
Form check: Clamshell with Hip Thrust
✅ DO: Put your elbow under your shoulder, slightly in front of your hips.
❌ DONT: Put your elbow up by your ear or too far back.
✅ DO: Push off your bottom knee like you’re pushing an abductor machine.
❌ DONT: Push off your top foot.
✅ DO: Keep your torso generally straight, facing forward, with your spine aligned.
❌ DONT: Arch or rotate your spine or turn your head.
✅ DO: Squeeze your bottom cheek at the top of the movement as if you’re doing a hip thrust, pausing before controlling your descent.
❌ DONT: Use momentum to fling your hips up or forward and fall back down.
✅ DO: Let your bottom hip come into internal rotation at the bottom of the movement, letting your pelvis turn slightly toward the floor.
❌ DONT: Tap the floor and use momentum to bounce back up.
You should feel this in that bottom cheek!
If you aren’t, try adjusting your knee or elbow positions, and following these tips!
Any questions? 💭
⭐️ Save for your glute activation!
Fit by #gymsharkwomen #clams #hipthust #gymtipsforbeginners #glutes
You know, when I first started doing clamshells, I thought it was just some easy warm-up move. But boy, was I wrong! I quickly learned that when done properly, the clamshell exercise is an absolute powerhouse for your glute medius, that often-neglected side glute muscle. And pairing it with a subtle hip thrust motion, as I showed, truly takes it to the next level for activation! So, why is your glute medius so important anyway? Well, it's not just about aesthetics – though a strong glute medius definitely contributes to a rounder, firmer peach! More importantly, this muscle is crucial for hip stability, preventing knee pain, and improving overall athletic performance. Think about walking, running, or even just standing – your glute medius is working hard to keep your pelvis stable. Neglecting it can lead to imbalances and potential injuries down the line. I've personally felt a huge difference in my knee comfort since focusing on these. Many times, people go through the motions of a clamshell without truly engaging the target muscle. That's where proper form, like the DOs and DONTs we just covered, becomes absolutely vital. For instance, pushing off your bottom knee (a big DO!) rather than your top foot ensures that your glute medius is doing the work, not just your quad. And that subtle internal rotation of the bottom hip at the start? It really helps set up the muscle for maximum contraction. I used to just swing my leg up, and honestly, felt nothing. Once I focused on those small details, it was a game-changer! If you're looking to intensify your glute medius activation, consider adding a resistance band just above your knees. This instantly increases the tension throughout the movement, making your glutes work even harder. Start with a light band and focus on maintaining perfect form before moving to heavier resistance. I love using bands for my warm-up to ensure my glutes are fully awake before squats or deadlifts. Another common mistake I see is rushing through the exercise or using momentum. Remember that slow, controlled movement we talked about? Squeezing at the top of the movement and holding that contraction for a second or two is where the magic really happens. It’s all about creating that mind-muscle connection. If you're not feeling it, try reducing your range of motion slightly and really concentrating on that squeeze. Sometimes, even thinking about actively pulling your hip away from your shoulder can help isolate that glute medius. Incorporate this clamshell with hip thrust variation into your routine a few times a week, either as part of your warm-up to 'wake up' your glutes, or as a dedicated accessory exercise. Aim for 2-3 sets of 10-15 slow, controlled repetitions per side. You’ll be amazed at how quickly you start to feel and see the benefits of a stronger, more activated glute medius!
